Forearms
Reverse Wrist Curl
The 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
- Kneel beside a flat bench with a dumbbell in each hand, palms down.
- Lay both forearms on the pad with the hands just past the edge.
- Let the dumbbells lower as the wrists bend down.
- Raise the back of the hands as far as they go while the forearms stay on the pad.
- Lower slowly and repeat.
Tips
- Keep the thumbs wrapped around the handles for a stable wrist.
- Choose a load you can move through the full range for 15 or more reps.
Common mistakes
- Lifting the elbows off the bench.
- Cutting the range short at the top.
Muscles worked by the 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.
Reverse Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Reverse Wrist Curl work?
Mainly the forearm extensors.
Is the Reverse Wrist Curl good for beginners?
Yes. The 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 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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