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Machine Reverse Forearm Curl
Machine-based isolation movement targeting the forearm extensors to build outer forearm size and grip stability; provides constant tension through a stable range of motion.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds • Forearms recover relatively quickly.
How to Perform
Sit at the machine with your forearms resting flat on the pad and wrists hanging off the edge. Grasp the handles with an overhand grip, palms facing down.
- Grip the handles firmly with palms facing down.
- Allow the weight to flex your wrists fully downward.
- Extend your wrists upward as high as possible, lifting the knuckles.
- Pause briefly at the top of the extension.
- Slowly lower the handles back to the starting position.
Coaching Tips
Form Cues
- Knuckles to ceiling
- Keep elbows planted
- Isolate the extensors
- Control the descent
Breathing
Exhale as you extend the wrists upward; inhale as you lower the weight.
Tempo
2-1-2
Range of Motion
Full wrist flexion at the bottom to full extension at the top, keeping forearms flat.
Safety
Safety Notes
- Avoid heavy weight if experiencing wrist pain
- Stop if you feel sharp pain in the elbow
Spotting
Not recommended; use the machine's safety stops or lower the weight.
Common Mistakes
- Lifting elbows off pad
- Using momentum
- Incomplete range of motion
- Gripping too loosely
When to Avoid
- Wrist tendonitis
- Lateral epicondylitis (Tennis Elbow)
- Acute forearm injury
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
Also known as
Machine Wrist Extension, Seated Reverse Wrist Curl, Forearm Extensor Machine, Machine Reverse Forearm Curl
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