Reverse Wrist Curl
reverse-wrist-curl
A dumbbell held with a pronated (overhand) grip, forearm resting on a bench or thigh, wrist hanging off the edge. The wrist extends — lifting the back of the hand upward against resistance. This isolates the wrist and finger extensors (extensor carpi radialis, extensor carpi ulnaris, extensor digitorum), the muscles on the top of the forearm that are almost entirely neglected by standard curling and gripping work.
If you're new to this
Start with a very light dumbbell — 2-4kg is enough for most beginners. The muscles being trained are small, and ego-loading this movement is the fastest way to develop wrist pain rather than wrist strength. The forearm should be fully supported; only the hand moves.
Common mistakes
Letting the forearm lift off the bench or thigh during the movement — this recruits the bicep and shoulder instead of isolating the extensors. Also: using momentum by jerking the weight up rather than controlling it through the full range. The wrist should move slowly in both directions.
Routine
- Sets
- 3
- Reps
- 12-15
- Rest
- 60s
- Tempo
- 1-1-2
- RPE
- 7
- Frequency
- 2-3
Increase weight by 1-2kg once you can complete all sets at the top of the rep range with control
Cues
Muscles
- Forearms
Equipment
- Bench
- Dumbbells
- 1
Sit on a bench and rest your right forearm on your right thigh, palm facing down, with your wrist hanging just past your knee. Hold a dumbbell with a pronated (overhand) grip.
- 2
Let your wrist flex downward, allowing the dumbbell to roll toward your fingers — this is the starting position.
- 3
Keeping your forearm stationary against your thigh, extend your wrist upward, lifting the back of your hand toward the ceiling.
- 4
Hold the top position for one second, then slowly lower the dumbbell back to the start over two seconds.
- 5
Complete all reps on one arm before switching.