PlanWorkouts

Exercise 0385 · REF BLCvwr2

Dumbbell Reverse Wrist Curl exercise animation

Dumbbell Reverse Wrist Curl

Category
Lower Arms
Equipment
Dumbbell
Target
Forearms

The reverse wrist curl trains wrist extension, lifting the back of the hand against resistance rather than the palm side a standard wrist curl works. It's a smaller, often-skipped muscle group, but training it directly helps balance out all the wrist flexion most grip and forearm work already includes. Light weight and full range beat heavy weight and a partial one here.

How to Do the Dumbbell Reverse Wrist Curl

  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
  3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  4. Slowly curl your wrists upward, bringing the dumbbells towards your body.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Reverse Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Brachialis.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have dumbbell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Dumbbell Reverse Wrist Curl work?
The Dumbbell Reverse Wrist Curl primarily targets the forearms, with the biceps and brachialis assisting.
What equipment do I need for the Dumbbell Reverse Wrist Curl?
The Dumbbell Reverse Wrist Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Reverse Wrist Curl?
If you don't have access to a dumbbell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.