Reverse Wrist Curl
How to do it
Starting position
- Sit on a chair and rest your forearms on your knees.
- Hold the dumbbells with the backs of your hands facing up.
- Align your wrists so they extend slightly past the edge of your knees.
Movement
- Exhale and slowly raise the backs of your hands upward.
- Pause briefly, feeling the contraction in your forearms.
- Inhale and return to the starting position.
Breathing
Exhale as you lift and inhale as you lower.
Trainer tips
- Keep your forearms fixed with the backs of your hands facing up
- Slowly extend only your wrists upward
- Use a light weight and perform each rep with precise form
Cautions
- If you use heavy weight, you can sprain your wrist joints, so start with light dumbbells.
- If you use momentum, it strains your elbow ligaments, so keep the movement isolated.
- Letting the wrists bend because the weight is heavy
- Lifting the forearms off the bench
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Equipment |  Bodyweight Dumbbell |
| Movement pattern | Isolation |
| Rep range | 15–20 reps |
16 similar exercises
Representative exercise: Band Reverse Wrist Curl
- Band Reverse Wrist Curl
- Isometric Wrist Extension
- Dumbbell Over Bench Reverse Wrist Curl
- Resistance Band Seated Wrist Extension
- Dumbbell Reverse Wrist Curl
- Cable Reverse Wrist Curl
- Cable Standing Wrist Reverse Curl
- Kettlebell Seated Reverse Wrist Curl
- Lever Reverse Wrist Curl
- Dumbbell One Arm Reverse Wrist Curl
- Dumbbell Over Bench One Arm Reverse Wrist Curl
- Dumbbell Over Bench Reverse Wrist Curl (Demo 2)
- Wrist Extension
- Dumbbell Standing Reverse Wrist Curl
- EZ Bar Seated Reverse Wrist Curl
- EZ Barbell Standing Reverse Wrist Curl
How GYMKC sets the weight for this exercise
For example, if you do 15 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 21.5 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 15–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kneeling Incline Finger PressHarderKneeling Fist to Palm SwitchHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.