Arms Focus

Reverse Wrist Curl

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Coach Notes

Coach Take

Forearm extensor work that balances heavy gripping and curl volume.

Make It Easier

Dumbbell Reverse Wrist Curl

Level It Up

Slow Eccentric Wrist Curl

Build Size

3-4 x 15-20, rest 30-60s

Build Resilience

2 x 25 reps

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Low

LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBench Press Narrow GripBicep CurlBodyweight Biceps Curl

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