The Forearm Wrist Extensors Reverse Wrist Curl is a great exercise for strengthening the muscles on the back of your forearm. This exercise is ideal for athletes, bodybuilders, or anyone who wants to improve grip strength or reduce the risk of injury to the forearm. In this article, we will explain how to perform the Forearm Wrist Extensors Reverse Wrist Curl with proper technique and form.
- Dumbbell or Barbell
- Bench or Chair
Steps to perform Forearm Wrist Extensors Reverse Wrist Curl Exercise:
- Start by sitting on a bench or chair and hold a dumbbell or barbell with an overhand grip (palms facing down). Make sure to choose a weight that you can comfortably lift for the desired number of repetitions.
- Rest your forearms on a bench or your legs, with your wrists hanging over the edge. Ensure that your elbows are in line with your shoulders and your feet are flat on the floor.
- Slowly lift the weight towards your body by contracting your wrist extensor muscles (muscles on the back of your forearm). Keep your elbows and upper arms still, and only move your wrists.
- Once you reach the top of the movement, hold the contraction for a second or two. Make sure to keep your wrist straight and avoid any sudden jerks or movements.
- Slowly lower the weight back down to the starting position by extending your wrists, without letting the weight drop suddenly.
- Repeat the movement for the desired number of repetitions (10-12 reps are recommended for beginners).
- Once you have completed the set, switch to the other arm and repeat the exercise.
- Keep your shoulders relaxed throughout the exercise, and do not shrug them up.
- Keep your elbows and upper arms still and only move your wrists.
- Avoid any sudden jerks or movements.
- Breathe in as you lift the weight and breathe out as you lower it.
- If you experience any pain or discomfort, stop the exercise immediately.
Conclusion: The Forearm Wrist Extensors Reverse Wrist Curl exercise is an effective way to strengthen the muscles on the back of your forearm. By following proper technique and form, you can improve grip strength and reduce the risk of injury to the forearm. Incorporate this exercise into your forearm workout routine for best results.