Exercise guide · Biceps & Forearms

Dumbbell Reverse Wrist Curl

The Reverse Wrist Curl (Dumbbells) trains the wrist extensors with the palms facing down. This pronated hand position and upward extension distinguish it from the palms-up Wrist Curl, which emphasizes wrist flexion.

Targets: Forearms
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Reverse Wrist Curl

Sit with a light dumbbell in each hand, palms facing down, and support your forearms on your thighs or a bench with the wrists just beyond the edge.
Keep the forearms still and allow the hands to lower through a small, comfortable range without loosening your grip.
Raise the backs of the hands toward the forearms by extending only the wrists while keeping the knuckles aligned.
Pause briefly at the top without lifting the elbows or bending the wrists sideways.
Lower the dumbbells slowly and repeat while the palms remain down and the forearms stay supported.

Form cues

Palms stay facing down
Lift the backs of the hands
Keep forearms supported
Use a small, smooth range

Common mistakes

Turning the palms upward and performing a standard wrist curl
Using heavy weights that force the elbows to lift
Swinging the dumbbells or moving the whole forearm
Letting the wrists deviate toward the thumb or little-finger side

Muscles worked

Primary

Forearms

Secondary

None significant

Safety: The wrist extensors fatigue quickly, so begin with very light dumbbells and a pain-free range. Stop for sharp wrist, hand, or elbow pain.

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