Exercise library
Reverse Wrist Curl
The reverse wrist curl strengthens the forearm extensors, improving grip balance and resilience around the wrists and elbows.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 2–4 sets of 12–20 reps.
- Muscles worked
- Forearms
How to do it
- 1Sit on a bench and rest your forearms on your thighs with your wrists just beyond your knees.
- 2Hold the dumbbells with your palms facing down.
- 3Let the wrists bend slightly toward the floor to feel a light stretch.
- 4Lift the backs of your hands upward by extending at the wrists.
- 5Pause briefly, then lower the dumbbells under control and repeat.
Tips & tricks
- Use light weights and move slowly so the forearms stay under constant tension.
- Keep the forearms planted on the thighs throughout the set.
- A short pause at the top makes the small range much more effective.
Common mistakes
- Swinging the dumbbells with the elbows instead of moving only at the wrists.
- Using loads that are too heavy to control smoothly.
- Rushing the lowering phase and losing the stretch.
