10 Best Barbell Reverse Wrist Curl Alternatives for Forearm Strength
The Barbell Reverse Wrist Curl is done seated with a barbell. Ranked closest by our scoring: the Barbell Revers Wrist Curl, the Palms-down Wrist Curl Over A Bench and the Barbell Wrist Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Reverse Wrist Curl
- Primary muscle
- Forearms
- Equipment
- Barbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Biceps, Brachialis
How to perform Barbell Reverse Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the barbell towards your body.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Barbell Reverse Wrist Curl Alternatives
10 substitutes, ranked by how closely each one matches the Barbell Reverse Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Barbell Revers Wrist Curl
95% match- Forearms
- Barbell
- Beginner
- Isolation
It uses the same equipment and still works the forearms.
How to perform this exercise
- Sit on a bench with your feet flat on the ground and your knees bent.
- Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
3. Barbell Wrist Curl
86% match- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
- Allow the barbell to roll down to your fingertips, keeping your wrists straight.
- Slowly curl the barbell up towards your forearms by flexing your wrists.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
5. Barbell Standing Back Wrist Curl
82% match- Forearms
- Barbell
- Beginner
- Isolation
The same equipment, done standing instead.
How to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
- Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
- Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: standing, not seated
- Forearms
- Dumbbell
- Beginner
- Isolation
A good swap when you have dumbbells to work with, and it still works the forearms.
How to perform this exercise
- Start out by placing two dumbbells on the floor in front of a flat bench.
- Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
- Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
- When finished, simply lower the dumbbells to the floor.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the dumbbells towards your body.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
10. Dumbbell Reverse Wrist Curl
76% match- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the dumbbells towards your body.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: forearms, the same as the Barbell Reverse Wrist Curl
- Equipment: free weights, the same as the Barbell Reverse Wrist Curl
- Body position: seated, the same as the Barbell Reverse Wrist Curl
Why You Might Need a Barbell Reverse Wrist Curl Alternative
You might substitute the barbell reverse wrist curl due to wrist pain, limited equipment, unilateral weakness, or sport-specific needs. Barbell setups load both wrists together and can aggravate the distal radioulnar joint for some lifters. Choose alternatives when you need unilateral control, variable resistance, or less compressive torque on the wrist. Keep the forearm fixed and isolate motion to the radiocarpal joint, move only the wrist to maximize activation of the wrist extensors (extensor carpi radialis longus and brevis, extensor carpi ulnaris). Use slow eccentrics and paused top contractions to target the extensors without substituting elbow or shoulder movement.
Barbell Reverse Wrist Curl FAQ
What muscles does Barbell Reverse Wrist Curl work?
The barbell reverse wrist curl primarily targets the wrist extensors: extensor carpi radialis longus and brevis and extensor carpi ulnaris, with secondary input from the brachioradialis. Pronate your grip and extend only at the wrist to concentrate activation in those extensors rather than the elbow flexors.
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