Dumbbell Reverse Wrist Curl

Dumbbell Reverse Wrist Curl

The Dumbbell Reverse Wrist Curl is a highly effective exercise targeting the muscles of the forearms and wrists. It helps enhance grip strength, improves wrist stability, and works the muscles involved in wrist extension. This exercise can be performed with dumbbells, making it perfect for both home and gym workouts. By holding a dumbbell in your hands with an overhand grip, palms facing downwards, you'll be engaging the muscles on the back of your forearms. As you curl your wrists upwards against the resistance of the dumbbells, the extensor muscles in your forearms are activated, providing a challenging workout. Including the Dumbbell Reverse Wrist Curl in your routine can offer numerous benefits. Stronger forearms and wrists not only improve your overall strength but also contribute to better performance in various other exercises such as deadlifts, pull-ups, and even push-ups. Additionally, it can help prevent common injuries related to weak wrist muscles, such as sprains and strains that may occur during daily activities or sports. Remember to start with a weight that challenges you but allows for proper form and technique. Gradually increase the weight as your strength improves. Aim for controlled movements and avoid using momentum to ensure the targeted muscles are being properly engaged. Don't hesitate to seek guidance from a fitness professional to ensure your technique is correct and to design a workout plan tailored to your specific goals and abilities. Incorporating the Dumbbell Reverse Wrist Curl into your routine can be a game-changer for developing strong, functional forearms and wrists. Challenge yourself, be consistent, and enjoy the benefits it brings to your overall fitness journey.


  • Hold a dumbbell in each hand with an overhand grip, palms facing down.
  • Position your forearms on a bench or your thighs, so that your wrists can move freely.
  • While keeping your arms stationary, slowly curl the dumbbells upward by flexing your wrists as high as possible.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Start with lighter weights to get comfortable with the movement and gradually increase the weight as your strength improves.
  • Focus on maintaining proper form throughout the exercise by keeping your wrists straight and your elbows stationary.
  • Engage your core muscles by keeping your abs tight and your back straight.
  • Exhale as you lift the dumbbells and inhale as you lower them back down.
  • Incorporate wrist exercises into your routine to strengthen the supporting muscles.
  • Avoid using momentum to lift the weights by moving slowly and controlled.
  • Don't overdo it with the weight. Choose a weight that allows you to perform the exercise with proper form and without straining your wrists.
  • Stretch your wrists and forearms before and after the workout to improve flexibility and reduce the risk of injury.
  • Ensure that you have a comfortable grip on the dumbbells to maintain control throughout the exercise.
  • Listen to your body and take breaks as needed to prevent overexertion or fatigue.


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