Reverse Wrist Curl (Barbell)
Also called Seated Palms-Down Wrist Curl (Barbell), Seated Palms-Down Barbell Wrist Curl, BB Reverse Wrist Curl
How to do it
Sit with both forearms fully supported on the thighs or a bench, palms down, and hold a light bar around shoulder width with the wrists just past the support. Extend both wrists to raise the backs of the hands, squeeze the top of the forearms, then lower slowly to a comfortable flexed-wrist stretch without moving the elbows.
Setup
Use a light bar with collars and support both forearms from elbow to wrist. Hold an even overhand grip around shoulder width, let only the hands extend past the support, keep elbows still, and begin from a comfortable wrist-flexed position.
Where you should feel it
Along the top/outside of both forearms as the wrists extend, followed by a controlled stretch as the hands lower. The elbows and forearms should remain completely supported.
When to use it
Use for bilateral wrist-extensor strength, forearm balance, and elbow/wrist resilience. Perform 12-30 slow repetitions with a light load and no swinging.