Reverse Wrist Curl (Dumbbell)
The reverse wrist curl is an isolation exercise that targets the wrist extensors located on the top of the forearm. By resting your forearms on a bench or your thighs, you curl dumbbells upward with palms facing down to improve grip strength and forearm muscularity.
Iridium analyzes your 7-day workout history to see if your forearm extensors are already fatigued from stabilizing heavy compound pulls like rows or deadlifts. Because these small muscles have a lower Maximum Recoverable Volume, the system adjusts set counts to ensure direct work creates a stimulus without causing overuse issues. This prevents accessory training from interfering with the grip strength required for your primary lifts.
Form Cues
- Rest your forearms flat against your thighs or a bench
- Hang your wrists just off the edge of your knees
- Keep your palms facing down throughout the movement
- Lower the weight slowly to fully stretch the wrist
- Contract your forearms to curl the weight up as high as possible
- Don't lift your elbows or forearms off your legs
- Don't swing the weight up using momentum
- Don't use a weight that limits your range of motion
- Don't rush the lowering phase
Common Mistakes
- Lifting elbows off the bench
- Using excessive weight
- Incomplete range of motion
- Rushing the repetition speed
Muscles Worked
This exercise primarily isolates the wrist extensors located on the top of the forearm. Strengthening these muscles helps create balanced forearm development, improves grip stability, and plays a crucial role in preventing common overuse injuries like lateral epicondylitis (tennis elbow).
Primary
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