Exercise guide
Reverse Wrist Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
The bodyweight reverse wrist curl is an isolation exercise that targets the wrist extensors on the top of the forearm, improving grip stability and forearm muscularity. By using self-resistance, you can effectively stimulate these muscles without the need for external weights.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on a chair or kneel on the floor next to a flat surface like a table or your own thigh.
- Place your forearm flat on the surface with your palm facing down and your wrist hanging just over the edge.
- Make a firm fist with your working hand to engage the forearm muscles.
- Place your non-working hand over the knuckles of your working hand to act as manual resistance.
How to do it
- Exhale as you lift the back of your hand toward the ceiling, pushing upward against the steady downward pressure of your opposite hand.
- Pause at the top of the movement for one second, squeezing the muscles on the top of your forearm.
- Inhale as you slowly lower your hand back to the starting position, resisting the push of your non-working hand during the descent.
- Perform the movement with a controlled tempo, taking 2 seconds to rise and 3 seconds to lower.
Form checklist
- Keep your forearm in constant contact with the supporting surface to prevent shoulder compensation.
- Ensure the movement occurs strictly at the wrist joint without lifting the elbow.
- Maintain a consistent level of manual resistance throughout the entire range of motion.
- Avoid shrugging your shoulders or tensing your neck during the exertion.
Pro tips
- Focus on the mind-muscle connection by visualizing the muscles on the top of your forearm shortening as you lift.
- Vary the resistance by pushing harder during the lowering phase (eccentric) to increase muscle fiber breakdown and growth.
Make it harder
- Perform the exercise with your fingers extended straight instead of in a fist to increase the lever length and difficulty.
- Incorporate isometric holds at the top of the rep, maintaining maximum tension for 5-10 seconds.
Frequently asked
- What muscles does the reverse wrist curl work?
- The reverse wrist curl primarily targets the forearms.
- What equipment do you need for the reverse wrist curl?
- The reverse wrist curl uses dumbbell.
- Is the reverse wrist curl good for beginners?
- The reverse wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.