Reverse Wrist Curl
Strengthen your forearms and improve grip strength with the Reverse Wrist Curl! A simple, effective exercise for wrist and forearm development.
The Reverse Wrist Curl mainly works the forearms. You'll need: exercise bench or barbell or dumbbells.
Required Equipment
Reverse Wrist Curl Muscles Worked
Primary
Top Forearm (wrist extensors)
Reverse Wrist Curl Variations and Alternatives
How to do the Reverse Wrist Curl
Sit on a flat bench with a dumbbell in each hand or a barbell with an overhand grip, and place your forearms on your thighs or the bench with your wrists hanging over the edge.
Make sure your arms are fully extended and your palms are facing down.
Without moving your arms, curl your wrists upward as far as you can, squeezing your forearm muscles.
Hold the contraction at the top for a moment.
Slowly lower the weights back to the starting position.
Repeat for the desired number of repetitions and sets, usually between 8-15 reps and 2-4 sets depending on your fitness level and goals.
Tips: - Start with lighter weights to ensure proper form and to prevent injury. - Keep the movement controlled, avoiding any swinging or momentum. - Breathe out as you lift (curl) the weight and breathe in as you lower it.
Remember to always perform exercises within your own fitness limits and consult a fitness professional if you're unsure about the correct form or starting a new workout routine.
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Reverse Wrist Curl FAQs
What muscles does the Reverse Wrist Curl work?
The Reverse Wrist Curl mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Reverse Wrist Curl?
Exercise bench or barbell or dumbbells.
What workout day should the Reverse Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Reverse Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Band Wrist Curl, Barbell Bench Palms-Up Wrist over Curl and Barbell Bench Palms-Down Wrist over Curl.
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