Forearms
Dumbbell Reverse Wrist Curl
The Dumbbell Reverse Wrist Curl is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: forearm extensors 90% and forearm flexors 10%.
How to do it
- Sit at the end of a flat bench with a dumbbell in each hand, palms down.
- Rest the forearms on the thighs with the wrists just past the knees.
- Let the dumbbells lower as the wrists bend down.
- Raise the back of both hands up as far as they go.
- Pause, then lower slowly for the next rep.
Tips
- Use light dumbbells and aim for a full, smooth range.
- Keep the grip firm but not crushing.
Common mistakes
- Lifting the forearms off the legs to help.
- Letting one wrist lag behind the other.
Muscles worked by the Dumbbell Reverse Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the wrist against load isolates the forearm extensors; the flexors only co-contract.
Dumbbell Reverse Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Dumbbell Reverse Wrist Curl work?
Mainly the forearm extensors.
Is the Dumbbell Reverse Wrist Curl good for beginners?
Yes. The Dumbbell Reverse Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Reverse Wrist Curl?
For example the Cable Reverse Wrist Curl, Cable Wrist Extension and Finger Extension. They train mostly the same muscles, some with different equipment.
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