Reverse Wrist Curl (Dumbbell)

How to do the Reverse Wrist Curl (Dumbbell)

1. Sit on a bench and hold a dumbbell in each hand with an overhand grip, palms facing down.
2. Rest your forearms flat on your thighs or on the bench surface so your wrists hang just past your knees with the dumbbells lowered.
3. Allow your wrists to flex downward under the weight of the dumbbells to achieve a full stretch.
4. Extend your wrists upward by lifting the dumbbells as high as possible while keeping your forearms stationary.
5. Pause briefly at the top of the movement, then lower the dumbbells back to the starting position with control.

Form tips

• Keep your forearms pressed firmly against the support surface throughout the entire movement to isolate the wrist extensors.
• Use a controlled tempo on both the lifting and lowering phases rather than bouncing the weight through momentum.
• Start with lighter weight than you would use for standard wrist curls, as the extensors are typically weaker than the flexors.

Common mistakes

• Lifting the forearms off the support surface reduces isolation and turns the movement into a partial bicep curl.
• Using excessive weight forces compensatory movement patterns and prevents full range of motion at the wrist joint.
• Dropping the dumbbells quickly during the lowering phase wastes the eccentric portion and increases injury risk to the wrist.

Sets and reps

For strength, perform 3 to 4 sets of 8 to 12 reps with moderate weight, and for hypertrophy, perform 3 to 4 sets of 12 to 20 reps with lighter weight and focused control.

Frequently asked questions

What is the difference between wrist curls and reverse wrist curls?

Wrist curls use a palms-up grip and target the wrist flexors on the underside of the forearm, while reverse wrist curls use a palms-down grip and target the wrist extensors on the top of the forearm. Both exercises are important for balanced forearm development and grip strength.

How do I prevent wrist pain during reverse wrist curls?

Start with very light weight to allow the wrist extensors to adapt gradually, as they are typically underdeveloped compared to the flexors. Ensure you move through a full but controlled range of motion without forcing the wrists into uncomfortable positions or using momentum.

Can I do reverse wrist curls with a barbell instead of dumbbells?

Yes, a barbell can be used and allows you to work both wrists simultaneously with a fixed hand position. Dumbbells offer the advantage of independent wrist movement and may feel more natural for some lifters, especially those with wrist mobility differences between sides.

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