How to do reverse wrist curls

This is an animated body sculpting tutorial for reverse wrist curls. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning reverse wrist curls.

How to do Reverse Wrist Curls

In this lesson you will learn how to do reverse wrist curls in a seated position - Forearms between knees or on the thighs. The reverse wrist curl trains the outsides (flexors) of your forearms while the normal wrist curl trains the insides (extensors).

Description: Reverse Wrist Curl

* Sit on the edge of a flat bench and grasp your barbell with an over-grip. Over-Grip: Fingers point down. Put your forearms on your thighs or on the insides of your knees. Your arms should remain pretty parallel during the entire exercise. However, if your wrists don't feel comfortable like this, you can open your elbows a little or use a slightly bent EZ-Bar. Sit comfortable and lock your elbows. From now on, only your wrists should move.
* Curl up the bar and exhale slowly. Don't move your elbows or your shoulders. The highest point of the movement can be held for up to 1 second.
* Then move the bar back down and inhale at the same time. The down motion should be slightly slower than the up motion. Don't let the weight fall. At the lowest position of the repetition, your forearms should still be slightly contracted. Don't let the weight hand in your relaxed wrists.

Trainer advice: Reverse Wrist Curl

* I recommend 2-3 sets of 20 to 30 repetitions.
* Wrist curls are not designed for heavy weights.
* Some people put their forearms flat on their thighs, others press their forearms towards the insides of their knees. Just make sure you sit comfortable and your wrists can move naturally.
* Stop immediately if your wrists hurt.
* Only your wrists move.
* Don't create momentum.