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.

Barbell Reverse Wrist CurlWatch the Barbell Reverse Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Reverse Wrist Curl

The steps for the Barbell Reverse Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Barbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, bringing the barbell towards your body.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Revers Wrist CurlPlay demonstration

    1. Barbell Revers Wrist Curl

    95% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and your knees bent.
    2. Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.
    3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
    5. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    6. 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
  5. Barbell Standing Back Wrist CurlPlay demonstration

    5. Barbell Standing Back Wrist Curl

    82% match

    Forearms · Beginner · Isolation

    The same equipment, done standing instead.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
    3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    5. 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
  6. Seated Dumbbell Palms-down Wrist Curl

    6. Seated Dumbbell Palms-down Wrist Curl

    81% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Start out by placing two dumbbells on the floor in front of a flat bench.
    2. 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.
    3. 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.
    4. Start out by curling your wrist upwards and exhaling.
    5. 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.
    6. Repeat for the recommended amount of repetitions.
    7. 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

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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