Reverse Wrist Curl

In this lesson, you will learn how to do reverse wrist curls in a seated position, with the forearms between the knees. The reverse wrist curl targets the extensors (outer part) of your forearm muscles, while the regular wrist curl targets the flexors (inner part).
Find more forearm exercises at Weight Training and Bodybuilding.

Execution

Sit on the edge of a flat bench and grasp your barbell with an overhand grip (palms facing down).

Overhand grip: Fingers point down when the bar is held.

Rest your forearms on your thighs or against the insides of your knees.

Your arms should stay parallel during the entire movement.
If this position is uncomfortable for your wrists, you may slightly open your elbows or use a curved EZ-bar.

Sit comfortably and lock your elbows in place — only your wrists should move during the exercise.
Curl the barbell upward using your wrists, and exhale slowly.

Do not move your elbows or shoulders during the movement.
You can hold the top position for up to 1 second.

Then, lower the barbell back down slowly while inhaling.

The downward motion should be slightly slower than the upward motion.
Do not let the bar fall or bounce.
At the bottom of the rep, your forearm muscles should remain slightly contracted — don't let the weight hang loosely from relaxed wrists.

Advice

I recommend 2 to 3 sets of 20 to 30 repetitions.
Wrist curls are not meant for heavy weights.
Some people rest their forearms flat on their thighs, others press their forearms against the inside of their knees.

The most important thing is to sit comfortably and allow your wrists to move naturally and pain-free.

Stop immediately if you feel wrist pain.
Only your wrists should move.
Avoid creating momentum — control the motion at all times.

Suggestions

Forearm Muscle Overview
Standard Wrist Curl
Behind-the-Back Wrist Curl
Reverse Barbell Curl
Reverse Preacher Curl
Outer Forearm Stretch
Gymnastic Handstand