Technique Summary

Place forearms on a bench holding a barbell with an overhand grip.  Curl your wrists up, exhale, curl them down, inhale.

Technique Details

Depending on preference, the seated reverse barbell wrist curl could be performed either by placing your forearms on your knees or on the bench.  You should keep your forearms at shoulder width.  Keep in mind that depending on the composition of your arm, taking a wider or a more narrow grip may be more comfortable - adjust the width accordingly.  We recommend holding the bar with the thumb opposing your fingers to prevent the bar from slipping out.  The motion itself is very simple, bring your wrists up and down, breathing out on the contraction and in on the relaxation.  You should control both the contraction and the relaxation of the extensors.  Keeping from swinging the weight will ensure proper form.

If you decide to perform the exercise on your knees be sure to refrain from bouncing the weight up from you knees.  Keep your wrist completely free from support (bench or knees) to allow the fullest range of motion and to keep the pressure on the extensors throughout the exercise.