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Arms

Reverse Wrist Curl

Strengthen your forearm extensors with this simple exercise.

Reverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.

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How to doTips
Body Part
Arms
Level
Beginner
Muscles
Forearm Extensors
Modality
Isolation
Direction
Pull
Equipment
Dumbbells
Barbell
Goal
Hypertrophy
,
Endurance

How to do:

  1. Sit on a bench and rest your forearms on your thighs, palms facing down, holding a dumbbell or barbell.
  2. Let your wrists hang over the edge of your thighs.
  3. Slowly extend your wrists upward, lifting the weight.
  4. Lower the weight back down in a controlled manner.
  5. Repeat for 12–15 reps.
  6. Complete 3-4 sets.

Tips:

  • Keep your forearms stationary; only your wrists should move.
  • Use a light weight to maintain control and proper form.
  • Exhale as you lift the weight and inhale as you lower it.
  • Avoid using momentum to lift the weight.

Similar Exercises

Wrist Curl
Wrist Roller
Grip Strengthener
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