Bench Barbell Reverse Wrist Curl
Also known as: barbell bench reverse wrist curl
In SetGrip: Barbell Reverse Wrist Curl (Bench)
- Secondary muscles
- Biceps, Brachialis
- Body part
- Forearms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Draping your forearms across a flat bench with palms down gives the wrist extensors a firmer platform than your thighs, which shift slightly every rep. The bench edge also fixes exactly where your wrists break, keeping range honest as fatigue sets in. Loads stay tiny; extensors move a fraction of what the palms-up bench curl handles.
How to do the Bench Barbell Reverse Wrist Curl
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without barbell
Easier and harder
Frequently asked questions
What muscles does the Bench Barbell Reverse Wrist Curl work?
The Bench Barbell Reverse Wrist Curl primarily works the forearms. It also involves the biceps and brachialis, which assist the movement and stabilise the joints.
Is the Bench Barbell Reverse Wrist Curl good for beginners?
Yes. The Bench Barbell Reverse Wrist Curl is rated beginner: it uses a barbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Barbell Reverse Wrist Curl?
If you cannot do the Bench Barbell Reverse Wrist Curl, try the Bench Dumbbell Wrist Curl, the Bench Dumbbell Reverse Wrist Curl or the Single Arm Bench Dumbbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Barbell Reverse Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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