Dumbbell Reverse Wrist Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Hold a dumbbell in each hand using a pronated (overhand) grip, palms facing the floor.
3. Rest your forearms on your thighs or across the bench so that your wrists hang just over the edge.

How to do it

1. Exhale as you lift the dumbbells by extending your wrists upward as far as comfortably possible.
2. Pause for a brief second at the top of the movement to maximize the contraction in the extensors.
3. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your forearms glued to your thighs or the bench throughout the entire set.
• Avoid using your shoulders or biceps to 'swing' the weight up.
• Maintain a firm grip on the dumbbell and do not let it roll into your fingers.
• Ensure the movement occurs exclusively at the wrist joint.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscles on the top of your forearm shortening as you lift.
• Keep your thumbs wrapped around the handle for better control and to isolate the extensors more effectively.

Make it harder

• Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to focus on correcting strength imbalances.

Frequently asked

What muscles does the dumbbell reverse wrist curl work?

The dumbbell reverse wrist curl primarily targets the forearms.

What equipment do you need for the dumbbell reverse wrist curl?

The dumbbell reverse wrist curl uses dumbbell.

Is the dumbbell reverse wrist curl good for beginners?

Yes. The dumbbell reverse wrist curl is a beginner-friendly movement and a strong foundation to build on.

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