Dumbbell Standing Wrist Reverse Curl
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Forearms
- Typ
- Strength
The dumbbell standing wrist reverse curl is an isolation exercise for the forearms, training the wrist extensors on the back of the forearm. Performed standing with a pair of dumbbells in an overhand grip, it builds wrist and grip strength and helps balance the front of the forearm developed by regular wrist curls.
Dumbbell Standing Wrist Reverse Curl: So führst du sie aus
- 1Stand tall holding a dumbbell in each hand with an overhand (pronated) grip, palms facing behind you.
- 2Let your arms hang straight down at your sides with the dumbbells resting against your thighs.
- 3Keep your elbows close to your torso and locked in place so only your wrists move.
- 4Curl the dumbbells up by extending your wrists, lifting the backs of your hands toward your forearms.
- 5Pause briefly at the top and squeeze the muscles on the back of your forearms.
- 6Lower the dumbbells under control until your wrists are fully extended downward and you feel a stretch.
- 7Complete your reps, then set the dumbbells down safely.
Technik-Tipps
- Move only at the wrist joint — keep your forearms and elbows still so the extensors do the work.
- Use a lighter weight than you would for a standard wrist curl; the extensors are smaller and fatigue quickly.
- Lower each rep slowly to maximize tension through the back of the forearm.
- Keep your shoulders back and core braced so your posture doesn't sag during the set.
Häufige Fehler
- Swinging the dumbbells with your whole arm or shoulder, which removes tension from the wrist extensors and turns it into a momentum lift.
- Using too much weight, which forces a partial range of motion and strains the wrists.
- Cutting the range short at the bottom, which skips the stretch and limits forearm development.
- Letting the elbows drift forward or flare out, which shifts the work away from the target muscles.
Häufig gestellte Fragen
What muscles does the dumbbell standing wrist reverse curl work?
It targets the wrist extensors — the muscles on the back of the forearm that lift the back of the hand toward the forearm. It also strengthens grip and overall wrist stability.
How is a reverse wrist curl different from a regular wrist curl?
A regular wrist curl uses an underhand grip and works the wrist flexors on the inside of the forearm. The reverse version uses an overhand grip and trains the extensors on the back, so the two together balance the forearm.
How many sets and reps should I do?
Because the forearm extensors are small, higher reps work well — try 2 to 4 sets of 12 to 20 reps with a controlled tempo.
Is the dumbbell standing wrist reverse curl good for beginners?
Yes. It is a simple isolation movement, and dumbbells let each wrist work independently. Start light to groove the form and protect your wrists.
