Reverse Wrist Curl (Dumbbell)
An isolation exercise for the forearm extensors using dumbbells. Perform wrist curls with the palms facing downward to strengthen the top forearm muscles and improve wrist health.
Instructions
- Sit on a bench with your forearms resting on your thighs, palms facing downward, holding light dumbbells.
- Your hands should hang just past your knees, with wrists in a neutral position.
- Exhale and raise the dumbbells by extending your wrists upward, moving only at the wrist joint.
- Continue until your wrists reach maximum extension, holding briefly at the top.
- Inhale and lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the prescribed number of repetitions.
Tips
- Keep your forearms flat on your thighs throughout the movement; only your wrists should move.
- Use light weight for this exercise; the wrist joint is delicate.
- Perform the movement slowly and with control to maximize muscle activation and minimize injury risk.
- Maintain a neutral spine and avoid leaning backward during the movement.
- This exercise is excellent for preventing wrist injuries and improving grip strength.
- Combine with standard wrist curls for balanced forearm development.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 15 reps | 4 kg | 3 kg |
| Build muscle | 3 | 18 reps | 4 kg | 3 kg |
| Build endurance | 3 | 25 reps | 3 kg | 2 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Reverse Wrist Curl (Cable)
Learn more about reverse wrist curl (cable) beginner strength
beginner strength