Dumbbell Reverse Wrist Curl

Start

Finish

How to do it

Rest your forearms on your thighs with palms facing down and hands past the knees, then lift the back of the hands toward the ceiling and lower slowly through the full range.

Muscles worked

Primary: forearms

Equipment

Dumbbells

Common mistakes

• Using anything close to the weight you use for palms-up wrist curls — the extensors are far weaker
• Raising the whole forearm instead of hinging only at the wrist
• Bouncing at the bottom rather than pausing and reversing deliberately

Variations

• Bench-supported reverse wrist curl with both arms on a flat bench
• Reverse wrist curl with a three-second lowering phase

Can't do this one? Swap it for

• Barbell Wrist Curl
• EZ-Bar Reverse Curl
• Band Finger Extension

Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Dead Hangforearms
• Towel Dead Hangforearms
• Barbell Wrist Curlforearms
• EZ-Bar Reverse Curlforearms
• Band Reverse Curlforearms
• Band Finger Extensionforearms