Barbell Reverse Wrist Curl

The barbell reverse wrist curl is an isolation exercise for the forearm extensors, the muscles running along the top of the forearm from wrist to elbow. You stand with a pronated grip, palms facing down, keep the elbows close to your body and the forearms parallel to the floor, then lift the bar by extending the wrists alone. Most lifters skip it, and that is exactly why grip work stalls: the extensors balance the far stronger flexors trained by every pull, and that balance protects the outside of the elbow, where tendon pain usually shows up first. The range of motion is short, so the load stays light. Starting around 10 to 20 pounds on the bar and working 12 to 15 controlled reps per set gives the tissue enough time under tension without wrecking the joint. Slot it at the end of an upper body session, once the heavy pressing and pulling is done.