Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Seated Reverse Barbell Wrist Curl Instructions

  1. Grasp a barbell at shoulder width apart using an overhand grip (palms facing down) and sit down on the end of a flat bench.
  2. Rest the back of your forearms on the top of your thighs so that your wrists are just off the end of your knees.
  3. Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
  4. Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
  5. Pause, and then slowly lower the barbell back to the starting position.
  6. Repeat for desired reps.

Exercise Tips:

  1. The forearms are small muscles and do not need a lot of weight to get a good workout. Keep the weights low, and pause at the top of the movement (with the weight raised as high as possible) for a count of two.
  2. Use an EZ bar if you feel pain in the wrists during the set.
1 Comment
Posted on: Wed, 08/13/2014 - 17:04

As a beginner I'd like to ask a question about volume:

At the moment I'm lifting 8kg dumbbells for my Standing Curls (biceps) and 7Kg dumbbells for Standing Hammers (biceps/forearms). I tried and I can also handle 7kg on Wrist Curls and 5Kg on the reverse ones.

You mention to keep the weights low, so am I putting too much weight on my forearms relatively to my size and level?