Barbell Reverse Curl

The barbell wrist curl targets the so-called wrist extensors: the muscles on the outside of the forearm that move the knuckles toward the outside.

Barbell reverse wrist curl execution

1
Push your knuckles upward as far as possible. Keep your forearms as still as possible.
2
Lower your knuckles again until your wrists are fully flexed.

Barbell reverse wrist curl

Muscles involved:

Forearms:

Wrist extensors

Barbell reverse wrist curl setup

Grip a (relatively light) barbell with your palms facing backward/downward (pronated grip). Keep your hands shoulder-width apart.
Sit in front of a bench and place your forearms across it. Your entire wrists should extend beyond the bench.
Keep your elbows against your sides.

Barbell reverse wrist curl technique

This exercise targets the extensors in the forearm: the muscles that not only extend the wrist but also extend the fingers.

These muscles, located primarily on the outside of the forearm, are smaller and less powerful than the flexors on the inside of the forearms. The flexors bend the wrist and fingers—actions you perform against resistance much more often.