How to Do the Reverse Wrist Curl
The reverse wrist curl trains the muscles on top of your forearm that extend the wrist. It is a small but useful exercise for balanced forearms and for lifters who feel pushing movements stressing the outside of the elbow.
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Muscles worked
Primary
- Forearms
Secondary
- None to speak of
How to do the Reverse Wrist Curl
- 1
Sit on a bench holding a barbell or dumbbells with an overhand grip.
- 2
Rest your forearms on your thighs with your wrists hanging past your knees.
- 3
Let the weight lower your hands toward the floor until you feel a stretch.
- 4
Extend your wrists to raise your hands as high as you can.
- 5
Squeeze at the top for a second.
- 6
Lower slowly back to the stretch.
- 7
Keep your forearms still throughout.
Form cues to remember
- Only your wrists move
- Lift your knuckles toward the ceiling
- Pause at the top
- Lower slowly into the stretch
Reverse Wrist Curl video tutorial
Common mistakes
Going too heavy
Use a light weight, because the forearm extensors are small.
Lifting the forearms off the thighs
Press your forearms down so only the wrists move.
Bouncing the weight
Slow the lowering and avoid dropping into the stretch.
Cutting the range short
Lower fully and raise fully on every rep.
Sets and reps
| Muscle growth | 2–3 sets of 12–20 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 30–45 sec rest |
Start light and increase weight slowly, since tendons in the forearm adapt slower than muscles. Back off if you feel pain at the elbow or wrist.
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Reverse Wrist Curl FAQ
What does the reverse wrist curl work?
The wrist extensors on the top of your forearm, which also help with grip stability. They are the opposite muscles to those trained by a regular wrist curl.
How heavy should reverse wrist curls be?
Light. Choose a weight you can control for 12–20 reps with a full range, because these muscles are small and tendons dislike sudden jumps.
Do I need reverse wrist curls if I do pull-ups and deadlifts?
Those train grip and forearm flexors heavily but not the extensors much. A couple of light sets here helps keep the forearm balanced.
