10 Best Barbell Reverse Wrist Curl Alternatives for Forearm Strength

If you can't do the barbell reverse wrist curl, use reverse dumbbell wrist curls, cable reverse wrist curls, EZ-bar reverse wrist curls, wrist roller variations, or back-of-hand push-up holds. For reverse dumbbell wrist curls: sit with forearm on thigh, palm down, move only at the wrist and squeeze the extensors at the top.

Original Exercise: Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl
Primary Muscle
Forearms
Equipment
Barbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Biceps, Brachialis
How to Perform Barbell Reverse Wrist Curl
  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.

Ranked Barbell Reverse Wrist Curl Alternatives

Best Match
Barbell Revers Wrist Curl V. 2

1. Barbell Revers Wrist Curl V. 2

95% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  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.
Palms-Down Wrist Curl Over A Bench

2. Palms-Down Wrist Curl Over A Bench

90% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. 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.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Barbell Wrist Curl

3. Barbell Wrist Curl

86% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. 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.
  2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
  3. Slowly curl the barbell up towards your forearms by flexing your wrists.
  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.
Palms-Up Barbell Wrist Curl Over A Bench

4. Palms-Up Barbell Wrist Curl Over A Bench

86% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. 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.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Barbell Standing Back Wrist Curl

5. Barbell Standing Back Wrist Curl

82% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  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.
Seated Dumbbell Palms-Down Wrist Curl

6. Seated Dumbbell Palms-Down Wrist Curl

81% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  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.
Palms-Down Dumbbell Wrist Curl Over A Bench

7. Palms-Down Dumbbell Wrist Curl Over A Bench

81% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Start out by placing two dumbbells on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. 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.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Palms-Up Dumbbell Wrist Curl Over A Bench

8. Palms-Up Dumbbell Wrist Curl Over A Bench

77.4% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Start out by placing two dumbbells on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. 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.
  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.
Dumbbell Over Bench Revers Wrist Curl

9. Dumbbell Over Bench Revers Wrist Curl

76.5% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
  2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, bringing the dumbbells towards your body.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Reverse Wrist Curl

10. Dumbbell Reverse Wrist Curl

76% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
  3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  4. Slowly curl your wrists upward, bringing the dumbbells towards your body.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

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.

How to Choose the Right Substitute

Select a substitute based on equipment, desired loading pattern, and biomechanical goal. If you lack a barbell, choose a dumbbell or cable version to maintain a pronated grip and a pure wrist extension moment; cue: brace the forearm on a bench and lift only at the wrist. For rehab or unilateral imbalance, pick single-arm dumbbell or band reverse wrist curls so you can adjust load precisely. For hypertrophy prioritize full range and eccentric control; for sport carryover choose farmer holds or wrist rollers that increase time under tension and grip recruitment.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Barbell Reverse Wrist Curl?

A practical bodyweight option is the back-of-hand push-up or reverse plank wrist hold, which loads the wrist extensors isometrically. Perform with controlled 3–5 second descents and slight elbow bend while keeping the forearm neutral to minimize compensatory shoulder drive.

Can I build muscle without doing Barbell Reverse Wrist Curl?

Yes. You can build forearm extensors with dumbbells, cables, bands, wrist rollers, and farmer carries by applying progressive overload and full range of motion. Focus on isolating the wrist joint, keep the forearm fixed and use slow eccentrics to maximize extensor recruitment.

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