Reverse Wrist-joint Curl (Extension)

Reverse Wrist-joint Curl (Extension)

As the name would readily imply, the reverse wrist curl exercise provides similar activation of the
forearms as the conventional wrist curl movement with the exception that the reverse curl (wristjoint
extension) provides activation of the posterolateral forearm muscle group. The major difficulty
in performing this movement is that there is a tendency to apply the movement with the accentuation
devoted almost entirely to the area of the wrist as opposed to the entire posterior region of the
forearm where the extensor muscles can be activated. It is very difficult to send neural-impulses into
the extensor muscles in this movement and, as such, it takes great concentration in order to activate
the three most involved muscles the extensor carpi radialis longus, extensor carpi radialis brevis, and
the extensor carpi ulnaris.

As well, when under duress, the extensor muscles “fail” readily and high-concentration is required
in order to maintain proper stimulus of the muscles of the posterior forearm and to avoid allowing
the emphasis of the movement to be centered back into the region of the wrists. It should be
noted that when experience is gained in this movement and heavier resistance can be applied with no
loss of form being incurred as a result, the extensor digitorum muscles are incorporated into the
movement application.

Light Resistance the Key
The key with this movement is to use very light resistance and apply slow speed-of- contraction
movement applications in effort to get the most out of the movement. If heavier resistance is employed,
there is a strong tendency to lift the hands off the knees with the result being that the movement
action more closely resembles that of the reverse arm movement. The forearms would then be
contracted by virtue of elbow-joint flexion as opposed to wrist-joint flexion.

Leaning Posture Recommended
In this movement it is important to lean forward with the head aligned approximately with the
mid-point of the thigh. Leaning forward will facilitate the movement action and increase the range352
Advanced Techniques in Weight-Resistance Training
of-motion of the movement application. If an
upright position is used, the ROM of the
movement application will be restricted as the
forearm will be extended downward at an angle
which makes the extension action of the wrist
less effective on the forearms. Another consideration
for maximizing the effects of the
movement upon the muscles of the forearm is
to make certain that the thighs are positioned
parallel to the floor. The parallel posture is even
more vital with the reverse wrist-curl application
than it is for the conventional wrist-curl
movement as the extension action is much
more restricted than the flexion action and the
forearms must be parallel to the floor in manner
of providing for maximum eccentric range
which will provide for subsequent maximum
ROM movement applications during the concentric
contraction phase of the movement.

Summary of Correct Exercise
Execution
- Assume the proper preparatory posture for
the exercise by sitting on the end of a secure
bench with the legs positioned so that
a 90° angle is formed between the upper
and lower legs.
- Grasp a conventional barbell in a justinside-
shoulder-width hand displacement
distance, with the hands in a pronated position
and rest the forearms on the knees.
(You will want to position the knees so as
to allow for the desired hand displacement
distance to be applied). A variation of the
movement can be applied with the trainee
kneeling on the floor and the hands positioned off the side of the bench. Some trainees use the
end of the bench but the narrow width of the bench necessitates a closed-grip application which
invokes extra duress upon the shoulders and discourages maximum activation of the forearms.
For our purposes, the over-the-knee approach will be posture of choice.
- You will want to keep the head up as a dropping of the head action will bring the shoulders forward
which will accentuate the anterior deltoids and detract from the accentuation that will be
provided to the forearms.
- You will want to have the thighs positioned parallel to the floor. If the legs are not parallel to the
floor then place a platform under the feet to raise the legs to the desired 90° angle.
- Initiate the concentric contraction phase of the movement by extending the wrists upward
(wrist-joint extension).
- You will want to avoid the urge to utilize a calf-raise action to kick-start the lifting of the weight
to a more desirable horizontal line-of-application during the initiation of the concentric contraction
phase of the movement.
- Complete the concentric contraction phase by hyperextending the wrists toward the back of the
forearms by virtue of strong neural-impulsing into the forearm extensor muscles. Pause for a one
count at the conclusion of the concentric contraction.
- Begin the eccentric contraction phase of the movement by utilizing strong neural-impulsing into
the muscles of the forearm to lower the weight down to the starting position.
- You will want to avert the penchant to lean forward during the completion of the eccentric
phase in effort to cushion the effects of the burden of the load on the forearms during the conclusion
of the movement and to provide a springing action into the subsequent concentric contraction.

Keys to the Lift
- You will want to make certain that the thighs are positioned parallel to the floor in manner or
providing for the optimal angle-of-application in order to provide maximum stimulation of the
muscles of the posterior forearm.
- Avoid the urge to “kick-start” the concentric contraction by utilizing a calf-raise action at the
outset of the lift.
- Do not lean too far forward during the application of the movement as this will accentuate the
anterior deltoids in the shoulders reducing the effectiveness of the exercise upon the desired region
of the forearms.
- You will want to concentrate fully in order to prevent the barbell from slipping out the fingers as
the set progresses. The tendency is to support the barbell with strictly the thumb and the forefinger
when fatigue sets in; however, to ensure maximum effectiveness of the movement be sure
to use all fingers equally