Dumbbell Reverse Wrist Curl tutorial
The dumbbell reverse wrist curl is an isolation exercise for the wrist extensors on the outer forearm. Strengthening these muscles improves forearm balance and may help prevent pain on the outside of the elbow.
How to perform
- Sit on the edge of a bench and hold a light dumbbell with your palm facing down.
- Rest your forearm on your thigh or the bench so your wrist hangs over the edge.
- Let your wrist drop slowly downward.
- Lift the back of your hand to raise the dumbbell as high as possible.
- Pause briefly at the top.
- Lower the dumbbell slowly and switch hands after the set.
Breathing: Exhale as you lift your wrist and inhale as you lower.
Key tips
- Choose a lighter weight than for the regular wrist curl; these muscles are weaker.
- Perform the movement slowly with full control.
- Keep your fingers wrapped firmly around the handle.
Common mistakes
- Using heavy weight and swinging the forearm.
- Lifting the forearm off the support.
- Dropping the dumbbell quickly on the way down.
Safety: People with pain on the outside of the elbow (tennis elbow) or wrist pain should start very light and stop if the pain gets worse.
ForearmPrimary muscle
DumbbellEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program