Barbell Reverse Wrist Curl

forearmslower armsbarbell

Matutunan kung paano gawin ang Barbell Reverse Wrist Curl nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Forearms, na may secondary emphasis sa Biceps, Brachialis.

Barbell Reverse Wrist Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Reverse Wrist Curl

Sundin ang mga hakbang na ito para maisagawa ang Barbell Reverse Wrist Curl nang may tamang form:

  1. 1Umupo sa bench, mga paa flat sa sahig, at hawakan ang barbell nang overhand grip, mga palad nakaharap pababa.
  2. 2Ipatong ang mga forearm sa mga hita, hayaang mag-hang ang mga pulso sa dulo.
  3. 3Dahan-dahang i-curl ang mga pulso pataas, dinadala ang barbell patungo sa katawan.
  4. 4Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Barbell Reverse Wrist Curl

Primary

forearms

Secondary

bicepsbrachialis

Exercise Details

Equipment
barbell
Body Part
lower arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Barbell Reverse Wrist Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Reverse Wrist Curl?

Ang Barbell Reverse Wrist Curl ay pangunahing nagta-target sa iyong Forearms. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Brachialis. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong lower arms.

Anong equipment ang kailangan ko para sa Barbell Reverse Wrist Curl?

Ang Barbell Reverse Wrist Curl ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Reverse Wrist Curl nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench, mga paa flat sa sahig, at hawakan ang barbell nang overhand grip, mga palad nakaharap pababa. Ipatong ang mga forearm sa mga hita, hayaang mag-hang ang mga pulso sa dulo. Dahan-dahang i-curl ang mga pulso pataas, dinadala ang barbell patungo sa katawan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Reverse Wrist Curl?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Barbell Reverse Wrist Curl?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Barbell Reverse Wrist Curl best for?

The Barbell Reverse Wrist Curl fits well into the following training splits: Full Body (Any session), Bro Split (Arms Day). It is classified as a general movement.

I-track ang Barbell Reverse Wrist Curl sa Cora

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