Reverse Wrist Curl (extensors)

Forearm extensors (the back of the forearm): they strengthen the elbow and balance out the flexor work. Use light weight, they are weak muscles.

• Isolation
• Barbell
• Beginner

How to do it

• Pronated grip (palms down), forearms supported
• Lift the back of your hand as high as you can
• Lower under control into the stretch

Sets, reps and tempo

Ranges: 15–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s, lift for 1 s squeezing at the top

Common mistakes

• Loading too much (these are small muscles)
• Moving your elbow or shoulder
• A partial range

Muscles worked

Primary

• Forearm

Alternatives

• Wrist Curl (flexors)
• Hammer Curl
• Incline Dumbbell Curl