Forearms · Dumbbells

Dumbbell Standing Reverse Wrist Curl

The dumbbell standing reverse wrist curl is an isolation exercise designed to target the wrist extensor muscles of the forearms. It builds grip stability, balances forearm development, and fits best near the end of an arm or upper-body workout.

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

How to do it

Stand upright holding dumbbells with an overhand grip, arms at your sides.
Keep your forearms against your body and elbows stationary.
Start with your wrists in a neutral position.
Lift the dumbbells by extending your wrists upward as far as possible.
Slowly lower the weights back to the starting position.

Common mistakes

Swinging the torso to lift the dumbbells shifts tension away from the forearms and introduces momentum.
Bending the elbows turns the movement into a partial reverse curl, reducing isolation of the wrist extensors.
Letting the dumbbells drop quickly at the bottom strains the wrist connective tissue and cuts eccentric muscle tension.
Using dumbbells that are too heavy reduces the range of motion and increases the risk of joint discomfort.

Tips

Keep your elbows pinned against your torso to prevent your upper arms from assisting the movement.
Pause for a brief second at the top of each repetition to emphasize the peak contraction.
Lower the weights slowly under full control across the entire descent.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with lighter weights, resting 60 to 90 seconds between sets to safely fatigue the forearm extensors.

Muscles worked

Dumbbell Standing Reverse Wrist Curl: forearms

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

Can this exercise be done at home with limited equipment?

Yes, it only requires a pair of light dumbbells or any equivalent household weights that allow a secure overhand grip.

What should you do if your wrists hurt during this movement?

Stop the set immediately, check that your weights are not too heavy, and consult a medical professional if joint pain persists.

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