Dumbbell Reverse Wrist Curl
The Dumbbell Reverse Wrist Curl is a simple isolation exercise designed to strengthen the muscles along the back, or extensor side, of the forearms.
Unlike a standard wrist curl performed with the palms facing upward, the reverse wrist curl uses a palms-down position and emphasizes wrist extension.
As demonstrated in the video animation, the exercise is performed seated with a dumbbell in each hand. The forearms are supported on the thighs while the hands and dumbbells extend beyond the knees, allowing the wrists to move freely.
The movement occurs primarily at the wrists while the forearms remain supported and relatively still.
This is a useful companion exercise to the standard Dumbbell Seated Wrist Curl because together the two movements train both sides of the forearm.
How to Perform
Sit near the edge of a bench with your feet comfortably positioned on the floor. Hold a dumbbell in each hand using an overhand grip with your palms facing downward.
Lean slightly forward and rest your forearms on your thighs. Position your wrists just beyond your knees so your hands and the dumbbells can move freely.
Begin with your wrists in a comfortable neutral position. Slowly lower the dumbbells by allowing your wrists to flex downward while keeping your forearms supported.
From the lowered position, contract the muscles along the top of your forearms and raise the backs of your hands toward your forearms. Lift only as far as you can comfortably control without moving your elbows or forearms.
Pause briefly at the top, then slowly lower the dumbbells to the starting position. Repeat for the desired number of repetitions. We emphasize controlled wrist movement through a comfortable range of motion.
Tips
Use relatively light dumbbells. The muscles responsible for wrist extension are much smaller than the major muscles of the arms, and heavy resistance can make it difficult to maintain proper technique.
Keep your forearms supported throughout the exercise. Concentrate on moving the hands at the wrists rather than lifting the forearms or elbows.
Use a smooth, controlled tempo in both directions. We recommend lifting and lowering resistance in a controlled manner.
Maintain a secure grip on the dumbbells throughout the exercise and work through a comfortable range of motion rather than forcing the wrists beyond their natural range.
Benefits
The Dumbbell Reverse Wrist Curl strengthens the wrist extensor muscles located primarily along the back of the forearm. These muscles help extend and stabilize the wrist during exercise, sports and everyday activities.
Training the wrist extensors can also complement exercises that emphasize the wrist flexors, helping provide more balanced development of the forearm musculature. We typically recommend both wrist flexion and wrist extension among our recommended fundamental forearm movements.
Stronger forearms can contribute to better wrist control and support gripping tasks used throughout resistance training and daily activities.
Common Mistakes
Using too much weight is a common mistake. Heavy dumbbells can turn a small, controlled wrist movement into a larger arm movement and place unnecessary stress on the wrists.
Lifting the forearms away from the thighs reduces the isolation of the wrist extensors. Keep the forearms supported and allow the wrists to perform the movement.
Moving too quickly or bouncing the dumbbells uses momentum instead of maintaining muscular control. Raise and lower the weights smoothly.
Forcing the wrists excessively upward or downward is unnecessary. Use a comfortable range of motion that allows you to maintain control throughout each repetition.
Allowing the grip to loosen significantly can also make the dumbbells more difficult to control. Maintain a secure grip throughout the exercise.
FAQ
Safety Note
Use a resistance that allows you to maintain control throughout the entire movement. Avoid jerking the dumbbells, forcing the wrists beyond a comfortable range of motion or continuing the exercise if you experience sharp or unusual pain in the wrists, hands, forearms or elbows.
If you have a previous wrist, hand, elbow or forearm injury or a condition that affects your ability to grip or comfortably move the wrist, consult your physician or another qualified healthcare professional before performing this or any other exercise.