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Home ExercisesDumbbell Reverse Wrist Curl

Demonstration

IntermediateIsolationDumbbell

Dumbbell Reverse Wrist Curl

Forearms · Lower Arms

3

sets

10–12

reps

1m

Rest time

~5

Calories / set

Log a set

Instructions

1
Sit on a bench or chair with your feet flat on the ground.
2
Hold a dumbbell in each hand with an overhand grip, palms facing down.
3
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
4
Slowly curl your wrists upward, bringing the dumbbells towards your body.
5
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
6
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsbrachialis

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell Reverse Wrist Curl · FitVault