Dumbbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl Video Guide
The Dumbbell Reverse Wrist Curl targets the wrist extensors on the top of the forearm, helping balance forearm muscles, improve grip strength, and reduce wrist injuries. The overhand grip strengthens the forearm muscles that regular wrist curls often miss, supporting better upper body strength and wrist stability in many sports and daily movements.
How to Perform the Dumbbell Reverse Wrist Curl
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Sit on a flat bench in a seated position, holding a dumbbell with an overhand grip, forearm resting on your thigh and your wrist hanging over the edge.
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Keep your starting position stable with palms facing down.
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Curl the dumbbell upward by extending only your wrist — avoid lifting the forearm.
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Slowly lower the dumbbell through the full range of motion to build tension.
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Repeat all reps on one arm, then switch sides for balanced forearm strength.
GymNation Tip: Use a lighter dumbbell than you think you need and slow the tempo down. The wrist extensors are small but crucial muscles — rushing the reps or swinging the weight shifts tension away from the forearm and onto the elbow. Control every centimetre, pause briefly at the top, and stop the set as soon as you lose strict wrist-only movement.
Personal Trainer Notes:
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Keep the motion small and controlled — only your wrist should move.
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Use lighter weights to master proper form before increasing load.
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Don’t grip too tight; allow the wrist extensors to work freely.
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Maintain a neutral position and control both the lifting and lowering phases.
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Great exercise for avoiding injury, improving grip, and correcting strength imbalances.
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Alternative Forearm Exercises
Dumbbell Reverse Wrist Curl FAQs
They target the wrist extensors, the forearm muscles responsible for wrist extension and grip balance. Strengthening these muscles improves wrist stability, reduces wrist injuries, and supports better strength for lifting, pulling, and rock climbing.
Yes. They’re one of the best wrist curl exercises for isolating the forearm extensors and improving grip strength. They also help counter overuse from regular wrist curls and wrist flexors.
Rest your forearm on your thigh or flat surface, let your wrist hang, hold the dumbbell with an overhand grip, curl upward using only the wrist, then slowly lower under full control. Keep elbows and shoulders still.
Yes — both regular wrist curls and reverse wrist curls support forearm growth by working different muscles. Training both the forearm flexors and extensors improves overall strength, symmetry, and grip performance.
Absolutely. Strengthening the extensors reduces the risk of wrist pain, overuse injuries, and imbalance between muscle groups — especially for lifting, pull-ups, barbell work, and sports requiring a strong grip.
