Forearms · Dumbbells

Dumbbell Reverse Wrist Curl

The dumbbell reverse wrist curl is an isolation exercise designed to strengthen the wrist extensors located on the top of the forearms. It helps balance forearm development, supports grip stability, and fits best at the very end of an arm or pull workout.

Muscles: Forearms
Equipment: Dumbbells
Type: Strength
Animation: Men and women

How to do it

Sit on a bench or chair with your feet flat on the floor.
Hold a dumbbell in each hand with your palms facing down.
Rest your forearms on your thighs or a bench with your wrists just beyond your knees.
Inhale and keep your forearms still. Exhale as you lift the dumbbells by extending your wrists upwards.
Focus on using your forearm muscles to perform the movement.
Slowly lower the dumbbells back to the starting position, flexing your wrists downwards.

Common mistakes

Using too much weight forces your shoulders and body into the movement, reducing tension on the forearms.
Lifting the forearms off your thighs or the bench takes the stress off the extensors and strains your elbows.
Dropping the weights quickly on the descent increases the risk of wrist joint irritation.
Shortening the range of motion prevents full contraction and stretching of the target muscles.

Tips

Use light to moderate dumbbells to maintain strict control and avoid excessive joint strain.
Pause for a brief second at the top of each repetition to maximize peak contraction.
Keep your wrists firmly supported just over the edge of your knees or the bench pad.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions, resting 45 to 60 seconds between sets since wrist extensors respond best to higher volume.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why are reverse wrist curls harder than standard wrist curls?

Wrist extensors are naturally smaller and weaker than wrist flexors, requiring significantly lighter weights to perform properly.

Can dumbbell reverse wrist curls help prevent tennis elbow?

They strengthen the forearm extensor tendons involved in lateral epicondylitis, but if pain is already present, stop the movement and consult a specialist.

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