Strength Training · Bodybuilding
Dumbbell Reverse Wrist Curl
The dumbbell reverse wrist curl trains the muscles along the back of your forearms by lifting the backs of your hands while your forearms stay supported.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Sit on a flat bench with your feet flat on the floor.
- Hold a dumbbell in each hand.
- Rest your forearms on your thighs with your palms facing down and your wrists just beyond your knees.
- Let your hands bend downward at the wrists to a comfortable starting position.
- Raise the backs of your hands as far as your wrists comfortably allow.
- Lower the dumbbells back to the starting position.
Form cues
- Keep your fingers closed around the handles.
- Keep your shoulders relaxed.
Common mistakes
- Lifting your forearmsKeep your forearms pressed against your thighs so the movement comes only from your wrists.
- Bending your wrists sidewaysKeep your middle knuckles in line with your forearms throughout the curl.
- Bouncing through the movementUse a smooth lift and a slow lowering phase without swinging the dumbbells.
Safety
Excessive weight or forcing the range of motion can irritate the tendons around your wrists and outer elbows.
- Start with much lighter dumbbells than you use for regular curls.
- Increase weight in small increments only after completing every rep with control.
- Stop the set if you feel sharp pain or your grip begins to fail.
If you already have wrist or outer-elbow pain, ask a physiotherapist about an appropriate range and load before trying this exercise.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled reps.