Primary Muscle Group(s): Forearms
Secondary Muscle Group(s): Biceps
1.While seated on a bench, take a barbell and rest it your arms on your knees or on the bench with your palms facing downward. Try and rest the your arms on your knees.
2. Slightly bend at the waist.
3. Moving only your wrist, reverse curl the weight upward and slowly return back to the starting position. You won’t be able to handle the same weight as you would with an ordinary wrist curl.
The reverse wrist curl is an exercise that directly targets the upper and outer forearm. This is a great exercise that really hits the tie in from the outer bicep to the upper forearm.
This is a difficult exercise because this muscle goup is very small and most times, not as strong as the rest of the forearm. Therefore, you might want to start out with just the barbell and no plates to get used to this exercise.
Also, this exercise can be done with dumbbells – just remember to use light dumbbells to start. Secondary muscle groups include the biceps.
Press play to view an instructional video on how to properly perform the reverse wrist curl.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.