Reverse Wrist Curl

Reverse Wrist Curl

In this lesson you will learn how to do reverse wrist curls in a seated position - with forearms between the knees. The reverse wrist curl trains the outsides (flexors) of your forearm muscles while the normal wrist curl trains the insides (extensors). Find more forearm exercises at weight training and bodybuilding.


  • Sit on the edge of a flat bench and grasp your barbell with an over-grip.
    Over-Grip: Fingers point down. Put your forearms on your thighs or on the insides of your knees. Your arms should remain parallel during the entire exercise. However, if your wrists don't feel comfortable like this, you can open your elbows a little or use a slightly bent EZ-Bar. Sit comfortable and lock your elbows. From now on, only your wrists should move.
  • Curl up the barbell and exhale slowly. Don't move your elbows or your shoulders when you do wrist curls. The highest point of the movement can be held for up to 1 second.
  • Then move your barbell back down and inhale at the same time. The down motion should be slightly slower than the up motion. Don't let the weight fall. At the lowest position of the repetition, your forearms muscles should still be slightly contracted. Don't let the weight hang in your relaxed wrists.


  • I recommend 2-3 sets of 20 to 30 repetitions.
  • Wrist curls are not designed for heavy weights.
  • Some people put their forearms flat on their thighs, others press their forearms towards the insides of their knees. Just make sure you sit comfortable and your wrists can move naturally and without pain.
  • Stop immediately if your wrists hurt.
  • Only your wrists move.
  • Don't create momentum.