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Dumbbell Reverse Wrist Curl
PullIsolationDumbbellsBeginner
Muscles worked
Front
Forearms
Instructions
- 1Sit on a flat bench with a dumbbell in your right hand.
- 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 3Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
- 4Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- 5Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
- 6Perform for the recommended amount of repetitions, switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Reverse Wrist Curl
The dumbbell reverse wrist curl targets the forearm extensors on top of the arm, completing the flexor work for full, balanced development. Seated with the forearm resting on the thigh in a pronated grip, you lift the wrist upward, a valuable exercise for preventing elbow pain linked to muscular imbalances.
check_circleBenefits
- check_circleTargets the extensors, often weaker than the flexors
- check_circleHelps balance forearm development
- check_circleGood elbow-pain prevention exercise
lightbulbExecution tips
- lightbulbUse a lighter load than for the classic wrist curl
- lightbulbKeep the forearm firmly stable on the thigh
- lightbulbPerform the movement slowly and under control
warningCommon mistakes
- warningToo much load since the extensors are weaker
- warningForearm moving during the movement
- warningNeglecting this exercise in favor of only the classic wrist curl
helpFrequently asked questions
Why are the extensors often neglected?expand_more
Everyday gripping movements mostly work the flexors, leaving the extensors comparatively under-developed.
Does this exercise help against tennis elbow?expand_more
Progressive strengthening of the extensors can contribute to prevention, but consult a professional if pain already exists.
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