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.
Forearm training volume must be carefully balanced against your heavy pulling movements to prevent overtraining your grip. The AI analyzes your recovery status and performance in compound lifts like deadlifts to adjust the volume of these accessory isolation exercises, ensuring you build forearm size without compromising your recovery or risking tendonitis.
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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