Dumbbell Reverse Wrist Curl
Strengthen your forearms with Dumbbell Reverse Wrist Curls! Improve grip strength and wrist stability using this targeted exercise.
The Dumbbell Reverse Wrist Curl mainly works the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Reverse Wrist Curl Muscles Worked
Primary
Top Forearm (wrist extensors)
Dumbbell Reverse Wrist Curl Variations and Alternatives
How to do the Dumbbell Reverse Wrist Curl
Set Up: Sit on a flat bench holding a dumbbell in each hand with your palms facing down (pronated grip).
Start Position: Lean forward and rest your forearms on your thighs, ensuring your wrists are just beyond the knees.
Curling: Allow your hands to open slightly, and the dumbbells to roll to the tips of your fingers.
Lifting: Curl the dumbbells upwards by extending your wrists and squeezing your forearm muscles at the top of the movement.
Hold & Lower: Hold the contraction briefly before slowly lowering the dumbbells back to the starting position.
Complete Reps: Perform the desired number of repetitions and sets.
Tips: Ensure your arms remain stationary throughout the exercise and only your wrists are moving. Start with a light weight to avoid injury and focus on form, as the wrist joints are delicate. Keep your movements controlled — avoid using momentum to curl the weights.
---
Dumbbell Reverse Wrist Curl FAQs
What muscles does the Dumbbell Reverse Wrist Curl work?
The Dumbbell Reverse Wrist Curl mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Dumbbell Reverse Wrist Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Reverse Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Barbell Bench Palms-Up Wrist over Curl, Barbell Bench Palms-Down Wrist over Curl and Barbell Reverse Curl.
Training calculators
Work out the numbers behind your training before your next session.