Exercise guide
Dumbbell Reverse Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise specifically targets the wrist extensors on the top of the forearm, helping to balance forearm development and improve grip stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand using a pronated (overhand) grip, palms facing the floor.
- Rest your forearms on your thighs or across the bench so that your wrists hang just over the edge.
How to do it
- Exhale as you lift the dumbbells by extending your wrists upward as far as comfortably possible.
- Pause for a brief second at the top of the movement to maximize the contraction in the extensors.
- 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.