About this exercise
The dumbbell reverse wrist curl targets the forearm extensor muscles by curling the wrists upward from a pronated position. It is a simple isolation exercise used to strengthen the top of the forearm and improve wrist stability.
Dumbbell Reverse Wrist Curl
Step by step instructions, muscle activation and variants for the Dumbbell Reverse Wrist Curl.
EasyOuter forearm
How to Perform
- Sit on a bench and rest both forearms on your thighs or the bench, palms facing down
- Hold a dumbbell in each hand with an overhand grip
- Allow your wrists to relax and drop toward the floor at the start
- Curl your wrists upward as high as possible, moving only at the wrist joint
- Hold the contracted position briefly at the top
- Lower the wrists back down slowly to the starting position
Muscle Activation
Primary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Reverse Wrist Curl
The Dumbbell Reverse Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.