Dumbbell Reverse Wrist Curls

Description:

The Dumbbell Reverse Wrist Curls is a forearm isolation exercise. Lifting the back of the hand upward against resistance with the palm facing down builds the wrist extensors on the top of the forearm.

Benefits:

• Builds forearm size and strength.
• Improves grip and wrist strength.
• Supports heavier pulling and pressing.
• Helps protect the elbow and wrist.

Profile:

Equipment:	Dumbbells
Type:	Strength Training (Isolation)
Resistance Type:	Free Weight
Level:	Beginner

Muscles:

Primary Muscles

• Wrist Extensors

Secondary Muscles

• Brachioradialis
• Forearm

Classification:

Mechanics:	Isolated
Force:	Push
Utility:	Auxiliary

Instructions:

1. Sit and rest your forearms on your thighs with your palms down, holding a dumbbell in each hand.
2. Support your forearm so only your hand can move.
3. Move only at the wrist through a full range of motion.
4. Pause briefly at the top of the movement.
5. Lower under control to a full stretch.
6. Repeat for the desired reps.

Common Mistakes:

• Moving the whole arm instead of just the wrist.
• Using momentum or bouncing.
• Using too much weight for the small muscles.
• Cutting the range of motion short.

Variations:

• Barbell Wrist Curls
• Dumbbell Wrist Curls
• Barbell Reverse Wrist Curls
• Dumbbell Reverse Curls

Safety Tips:

• Use a light weight you can control through the wrist.
• Move slowly and avoid bouncing.
• Support the forearm to isolate the wrist.
• Stop if you feel wrist or elbow pain.

Additional Information:

Forearm work responds well to higher reps and strict form. Move only at the wrist and control the full range to build grip and forearm strength.

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