Dumbbell Reverse Wrist Curl
Description
The dumbbell reverse wrist curl is a forearm isolation exercise that targets the wrist extensors — the muscles on the back of the forearm. Most lifters train forearm flexors heavily through grip work but neglect the extensors, leading to imbalances and elbow pain. The reverse wrist curl directly addresses this and builds visible top-of-forearm size.
Muscle Group
Equipment Required
Dumbbell Reverse Wrist Curl Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Rotate your wrists so your palms face backward. The dumbbells now hang behind your thighs with knuckles pointing forward.
- Pin your upper arms against your sides — they should not move during the exercise.
- Lower the dumbbells by allowing your wrists to flex (knuckles dropping toward the floor).
- Curl the dumbbells back up by extending only at the wrists. Lift the knuckles as high as you can.
- Continue until your wrists are fully extended. Squeeze the back of your forearms hard for one second at the top.
- Slowly lower your wrists back to the start position over a count of two seconds.
- Use much lighter weight than wrist flexor curls — the extensors are smaller and weaker. Aim for 12 to 25 reps.
Dumbbell Reverse Wrist Curl Form & Visual
Dumbbell Reverse Wrist Curl Benefits
- Direct isolation of the forearm extensors
- Balances out heavy grip and wrist flexor work
- Helps prevent and rehabilitate tennis elbow (lateral epicondylitis)
- Builds visible top-of-forearm size
- Easy to do at home with one pair of dumbbells
- Carries over to wrist health and stability
Dumbbell Reverse Wrist Curl Muscles Worked
- Extensor carpi radialis longus and brevis
- Extensor carpi ulnaris
- Extensor digitorum
- Brachioradialis (secondary)
Dumbbell Reverse Wrist Curl Variations & Alternatives
- Dumbbell Standing Wrist Curl
- Band Reverse Wrist Curl
- Cable Reverse Wrist Curl
- Barbell Reverse Wrist Curl
- Seated Dumbbell Reverse Wrist Curl (forearms on thighs)
- Single-Arm Dumbbell Reverse Wrist Curl
- Reverse-Grip Bicep Curl (combined exercise)
- Plate Pinch Hold (grip and forearm)
