How to Do the Dumbbell Reverse Wrist Curl
The dumbbell reverse wrist curl lifts the weight with your palms facing down, training the forearm extensors on the top of your forearm. These muscles are usually weaker than the flexors, so this move balances the forearm and helps protect your elbows. It suits beginners, lifters with elbow soreness and anyone building grip endurance.
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Muscles worked
Primary
- Forearms
Secondary
- None to speak of
How to do the Dumbbell Reverse Wrist Curl
- 1
Sit on a bench and rest your forearms on your thighs with your palms facing down.
- 2
Let your wrists hang over your knees holding a light dumbbell in each hand.
- 3
Lower the weights by letting your hands drop toward the floor.
- 4
Extend your wrists to lift the dumbbells up as high as you can.
- 5
Squeeze the top of your forearms for a second.
- 6
Lower slowly and repeat.
Form cues to remember
- Only your wrists move
- Forearms stay on your thighs
- Squeeze at the top
- Lower slowly
Dumbbell Reverse Wrist Curl video tutorial
Common mistakes
Using too much weight
Choose a light dumbbell; these muscles are small.
Lifting your forearms off your thighs
Keep your forearms pinned and move only the wrists.
Using momentum
Lift smoothly and lower slowly.
Short range
Lower fully and lift as high as your wrists go.
Sets and reps
| Muscle growth | 2–3 sets of 12–20 reps, 45–60 sec rest |
|---|---|
| Endurance | 2 sets of 20–30 reps with light weights |
Start very light, since forearm tendons adapt slowly. Stop if you feel pain in your wrists or elbows.
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Dumbbell Reverse Wrist Curl FAQ
What muscles does the reverse wrist curl work?
It works the forearm extensors on the top of your forearm. They help balance the stronger flexors.
Reverse wrist curl vs wrist curl: what's the difference?
The wrist curl uses an underhand grip and targets the flexors, while the reverse wrist curl uses an overhand grip and targets the extensors. Training both keeps your forearms balanced.
How heavy should I go on the reverse wrist curl?
Very light. Most people can lift much less than on a regular wrist curl, so pick a weight for 12–20 clean reps.
