Reverse Wrist Curls (Dumbbell)

Muscles Worked

Primary

Forearms

Quick Cues

1

Overhand grip, forearms on bench

2

Extend wrists upward

3

Squeeze at the top

4

Lower with control

Equipment Needed

Dumbbells

Sit with a dumbbell in one hand, forearm resting on your thigh, palm facing down.
Let your wrist hang over your knee.
Lower the dumbbell by flexing your wrist downward.
Extend your wrist upward to raise the dumbbell.
Complete all reps on one side, then switch.
Repeat for the desired number of repetitions per side.

Common Mistakes

Lifting the forearms off the support

Not controlling the lowering phase

Using too much weight

Pro Tips

Use a lighter weight than regular wrist curls since extensors are weaker

Focus on a full range of motion with a 2-second squeeze at the top

This helps prevent elbow pain and wrist imbalances

Your Progress

Variations

Reverse Wrist Curls (Barbell)

Wrist Roller

Reverse Curls