Reverse Grip Barbell Wrist Curl (Over Bench) 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Barbell Wrist Curl (Over Bench) is an effective exercise designed to target the forearm muscles, specifically the brachioradialis and wrist flexors. To perform this exercise, you’ll need a barbell and a bench. Start by positioning your upper arms on the bench with your wrists hanging off the edge, holding the barbell with an overhand grip (palms facing down). Slowly lower the barbell towards the ground by extending your wrists, then curl the barbell back up by flexing your wrists. This exercise isolates the forearms, helping to improve grip strength and wrist endurance.
How to Perform
Begin by holding a barbell with an overhand grip (palms facing downward) and kneel in front of a flat bench. Ensure your hands are positioned about shoulder-width apart.
Rest your forearms on the bench, letting your wrists hang off the edge. Your forearms should be flat on the bench, and your wrists should be slightly extended beyond the bench's edge.
Without moving your arms, allow the barbell to lower as far as your wrists can comfortably stretch, reaching the starting position.
Slowly curl the barbell upwards by flexing your wrists, focusing on engaging the forearm muscles. Make sure to keep the movement controlled.
Once the barbell reaches the highest point, pause briefly, squeezing the forearms to maximize the contraction.
Gradually lower the barbell back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, ensuring each movement is deliberate and focused on targeting the forearm muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a slow pace throughout each repetition to ensure maximum control and muscle engagement.
At the peak of the movement, hold and contract the forearm muscles for a two-count to increase the intensity and focus on the muscle contraction.
Allow the barbell to descend fully, letting your wrists extend as much as possible at the bottom of the movement to achieve a complete range of motion.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the barbell. This can lead to using other muscle groups, wasting energy, and increasing the risk of injury. Focus on a controlled, smooth motion throughout the exercise.
Do Not Use Excessive Weight: Using a weight that is too heavy can compromise your form and prevent proper activation of the forearm muscles. Choose a weight that allows you to perform the exercise with control and proper technique.
Avoid Letting Your Wrists Collapse: Do not allow your wrists to bend excessively in an unnatural way, as this can cause strain and injury. Maintain a neutral wrist position to ensure safety and focus on engaging the forearm muscles.
Do Not Rush Through Reps: Performing the movement too quickly can reduce the effectiveness of the exercise. Focus on slow, deliberate movements, especially when lowering the barbell to ensure full muscle engagement and to prevent injury.
Avoid Moving Your Elbows: Keep your upper arms stable on the bench. Do not allow your elbows to move forward or backward, as this shifts the focus away from the forearms and may lead to strain on other areas.
Don’t Forget to Breathe: Holding your breath during the exercise can cause unnecessary tension in your body and may lead to dizziness or fatigue. Remember to breathe steadily throughout each repetition, exhaling as you curl the barbell up and inhaling as you lower it.
Do Not Perform the Exercise with Poor Posture: Avoid slouching or arching your back while performing the movement. Keep your core engaged and your back straight to maintain stability and prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
