Dumbbell Reverse Wrist Curl
Execution Guide
- Sit on a bench and rest your forearms on your thighs, palms facing down.
- Hold a dumbbell in each hand with an overhand grip.
- Extend your wrists upward, lifting the dumbbells.
- Squeeze at the top.
- Lower slowly back to the starting position.
Range of Motion
Full wrist flexion (down) to full wrist extension (up).
Common Mistakes to Avoid
- ×Moving the forearms instead of isolating the wrists
- ×Using too heavy a weight
- ×Rushing through the reps
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Strengthen the wrist extensors for balanced forearm development
Difficulty
Beginner
Burn (10m)
15-25
Equipment
DumbbellsFlat Bench
Anatomy
Primary
Wrist Extensors
Secondary
Forearm Muscles