Holding a barbell with an overhand grip, kneel on the floor with your elbows and forearms placed on a flat bench in front of you.
Let your wrists hang off the edge of the flat bench.
Execution
Keeping your forearms flat against the bench, exhale as you extend your wrists to raise the bar.
Hold for a count of two.
Inhale as you slowly lower the bar back to the starting position.
Repeat for the desired number of repetitions.
Comments and tips
The barbell reverse wrist curl over bench is a great exercise for building the wrist extensor muscles of your forearms.
Depending on where you position your thumb, the exercise can also be used to strengthen your grip.
You can position your thumb either over or under the barbell. If you position your thumb over the barbell, you will be forced to grip the barbell more tightly with your fingers, thus helping you to improve your grip strength.
Improving grip strength can enhance your performance in other exercises that require a strong grip, such as the barbell deadlift.
Keep your arms and body still. Only your wrists should move.
Your wrists are not designed to work with heavy weights, so do not go very heavy.
You may also perform exercises such as the dumbbell farmer’s walk and one-arm dead hang, which build the forearm and improve grip strength with less risk of damaging your wrists.
