Reverse Wrist Curl for BJJ
Reverse wrist curls target the forearm extensors by curling with an overhand grip. Balanced forearm strength between flexors and extensors prevents elbow and wrist injuries. This exercise addresses the extensor weakness common in grapplers who only train gripping movements.
✓ Step-by-Step Instructions
- 1 Sit on a bench with forearms on thighs, wrists hanging over knees.
- 2 Hold a barbell with an overhand grip.
- 3 Let the weight hang down with wrists extended.
- 4 Curl the weight up by extending the wrists.
- 5 Squeeze at the top.
- 6 Lower under control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Balances forearm strength to prevent the lateral elbow pain common in grapplers. Strong extensors protect the wrist during posting and defensive framing movements.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using too heavy a weight
- ⚠ Moving the forearms
- ⚠ Not completing full range of motion
- ⚠ Neglecting this exercise in favor of flexion work
🔄 Variations
- → Dumbbell reverse wrist curl
- → Band reverse curl
- → Seated reverse curl
- → Standing reverse curl
Track Your Reverse Wrist Curl Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Reverse Wrist Curl help my BJJ game? ▼
Balances forearm strength to prevent the lateral elbow pain common in grapplers. Strong extensors protect the wrist during posting and defensive framing movements.
What equipment do I need for the Reverse Wrist Curl? ▼
You will need: barbell or dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Reverse Wrist Curl? ▼
The Reverse Wrist Curl is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.