Barbell Revers Wrist Curl V. 2
Also known as: barbell revers wrist curl
Barbell Revers Wrist Curl V. 2 trades complexity for strength you can feel outside the gym, and it fits late in an arms workout.
How to do Barbell Revers Wrist Curl V. 2
- 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.
Barbell Revers Wrist Curl V. 2 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Revers Wrist Curl V. 2 Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Revers Wrist Curl V. 2
Swap Barbell Revers Wrist Curl V. 2 For
Barbell Revers Wrist Curl V. 2 — Frequently Asked Questions
How do you do the Barbell Revers Wrist Curl V. 2?
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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Revers Wrist Curl V. 2 work?
The Barbell Revers Wrist Curl V. 2 primarily targets the forearms. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Revers Wrist Curl V. 2 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Revers Wrist Curl V. 2 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Revers Wrist Curl V. 2?
Try the Dumbbell Reverse Wrist Curl, Band Reverse Wrist Curl or the Wrist Rollerer. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Revers Wrist Curl V. 2 the same as the barbell revers wrist curl?
Yes. The Barbell Revers Wrist Curl V. 2 is also commonly called the barbell revers wrist curl. Different gyms and training programs label it differently, but "barbell revers wrist curl" refer to this same movement.
