Reverse wrist curl with dumbbells. We also cover how many sets and repetitions to perform.
Reverse wrist curl with dumbbells Hold a dumbbell in each hand, palms facing down. Use our calculator to find your level and get personalized improvement tips. It builds the top ridge of the forearm, strengthens the wrist extensors, and ensures your grip and forearm structure stay balanced and resilient. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. Nov 7, 2024 · What are reverse wrist curls? These work the opposite muscles, the wrist extensors. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Nov 27, 2024 · Seated Reverse Wrist Curl What Is It: While sitting down, grasp a barbell or a pair of dumbbells with a pronated grip and rest one forearm on each of your legs. “This positioning offers more stability to your wrist and elbow joints and often allows the lifter to work with heavier weights. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. By working the muscles in your forearms and wrists, it can help to strengthen and stabilize these areas, potentially reducing pain and preventing further injury. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Nov 17, 2023 · How can you perform the Reverse Wrist Curl with proper form? The Reverse Wrist Curl is a highly effective exercise for targeting the muscles in your forearms. Learn how to do this exercise, the muscles worked, and the main benefits. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. Strengthen Your Wrists And Forearms Effectively With This Exercise. Discover the top 10 benefits of this exercise for enhanced strength and definition. That’s where the Reverse Dumbbell Wrist Curl steps in. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Oct 13, 2024 · Dumbbell Reverse Wrist Curls are an excellent exercise to target the extensor muscles of the forearms. This article provides detailed instructions on how to perform the exercise. Learn about different types of curls in this dumbbell workout video. Find out how strong you are compared to other lifters at your bodyweight. Stance: Sit on a bench or stand, holding a dumbbell in each hand. Increase wrist strength with dumbbell reverse wrist curls. Jan 4, 2022 · It’s much easier to assess wrist curl strength based on reps and sets rather than 1RM performance because the former is more important for grip strength and hypertrophy. However, don't go very heavy, as your wrists are not designed to curl heavy weights. May 20, 2024 · Why do it: “ Hammer curls involve the same movement pattern as a standard biceps curl or reverse curl, but with a neutral grip,” says Caine Wilkes, OLY, USAW-L1. Follow our step-by-step instructions and tips. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Work out the muscles in your wrist with dumbbell wrist curls. Read our dumbbell reverse wrist curl guide. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Incorporating this exercise into your routine can improve your ability to perform daily tasks, increase Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. The dumbbell reverse wrist curl can be a beneficial exercise for wrist pain or injury. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. See full list on fitnessvolt. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. They are a highly effective way to target the forearm and bicep muscles. As for the reverse wrist curl, a 20lb barbell and 10lb dumbbells are decent for both beginners and mid-intermediates. Read our dumbbell standing wrist curl guide. Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. It’s the muscle that flexes your forearm. We also cover how many sets and repetitions to perform. It is beneficial for athletes, weightlifters, or anyone seeking to enhance their grip strength and forearm muscularity. Anecdotally, wrist curls often help people with golfer’s elbow, and reverse wrist curls help those with tennis elbow. com/exercises/ to get Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. Grip: Hands should be palms facing down (overhand grip). . Reverse the motion by closing your grip and bending your wrist upwards. In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. Learn about dumbbell exercises, wrist curls, and strength training in this video. Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. The Dumbbell Reverse Wrist Curl is a powerful exercise aimed at strengthening the extensor muscles of the forearm. com Fortunately, there’s an easy fix — add the dumbbell reverse curl to your routine. Learn proper form and tips for success! Introduction to the Dumbbell Reverse Wrist Curl The Dumbbell Reverse Wrist Curl is a strength-building exercise targeting the forearms, specifically the extensor muscles. This complete guide includes several reverse curl variations. The dumbbell reverse curl targets the brachialis, brachioradialis, and forearm muscles. Slowly lower 6 days ago · Inside this forearms routine: • Complete forearm workout with dumbbells • Targeted grip strength exercises • High-burn wrist curls form • Simple forearms workout you can add to any day Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. Lift the dumbbells with palms in a pronated position keeping the elbows close Dec 2, 2017 · Use the dumbbell one-arm reverse wrist curl to build your forearms. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. Dumbbell Reverse Wrist Curl Overview This exercise focuses on your wrist and forearm strength. Discover the proper form, the mistakes to avoid, and the many benefits. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Learn How To Do The Dumbbell Standing Wrist Reverse Curl With Our Comprehensive Video Guide. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. This exercise is particularly beneficial for athletes and fitness enthusiasts who require robust wrist function for various activities, including weightlifting Dumbbell Reverse Wrist Curls is an isolation exercise targeting the forearm muscles. ” How to do it: Stand with your feet shoulder-width apart and two dumbbells held with a neutral Discover how your Dumbbell Reverse Wrist Curl performance compares to others and set new strength goals. Learn the correct form and technique for optimal results and injury prevention. probody. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. When performing dumbbell wrist curls, the primary muscles engaged are the flexor carpi radialis and flexor carpi ulnaris, responsible for bending the wrist upward (palmar flexion), while the reverse dumbbell wrist curl focuses on the extensor carpi This exercise can be used as a prehab or post injury exercise in order to train the extensor muscles of the forearm. We’ll primarily be using your brachioradialis, which extends from your elbow to the middle of your forearm. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. 3 days ago · Dumbbell wrist curls are a targeted exercise designed to strengthen and tone the forearm muscles, specifically the wrist flexors and extensors. 1. Detailed exercise instructions, images, and replacement exercises. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. Feel free to try these exercises for prevention or to see if they can help calm down a flare-up, but if you’re in real pain or if the pain isn’t getting better, seek care from a physical therapist or other medical How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. To perform it correctly, start by sitting on a bench or chair with your feet flat on the ground. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Seated Reverse Dumbbell Wrist Curl instruction video & exercise guide! Learn how to do seated reverse dumbbell wrist curl using correct technique for maximum results! Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Develop powerful and sculpted forearms with reverse wrist curls. The Reverse Dumbbell Wrist Curl might look simple, but it’s one of the most underrated movements for total arm development. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Jul 27, 2025 · Key Takeaways: Train forearms 2-3x per week with dedicated isolation exercises like dumbbell wrist curls and reverse curls using slow 3-5 second negatives and training to complete failure. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Most can benefit from performing this exercise in 2025. Here's how to do the exercise, who should add them to workouts, and more. Visit https://www. To do these in the seated position, you would rest your forearm on your lap or a bench with your palm facing Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Challenge your grip with fat grips, thick bars, and avoid using straps on upper body exercises to force your forearms to work harder. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today. Also, see 5+ amazing alternatives! Dumbbell Reverse Wrist Curl: Instead of using a barbell, this variation uses a dumbbell, allowing you to focus on each hand individually. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Video by Jackie Stanton. Performed with an overhand grip, this isolation exercise targets the forearm extensors — the muscles responsible for wrist extension, stability, and control. The bodyweight reverse wrist curl is a simple and versatile exercise. Using a bench allows you to focus more on the movement by providing extra stability. Cable Reverse Wrist Curl: This variation uses a cable machine, providing continuous tension throughout the movement and potentially increasing the intensity of the exercise. By targeting these muscles, this movement plays a crucial role in enhancing grip strength and overall forearm stability. Forearms can be a resistant muscle to grow and may require a higher This drill works the forearm extensors. Aug 11, 2024 · Boost your Forearm strength with the Dumbbell One-Arm Reverse Wrist Curl! Target Brachioradialis, Extensor Carpi Radialis Longus, and more. But most lifters overemphasize flexor training (wrist curls, grip work) and neglect the opposing muscle group — the extensors. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl.