Dumbbell Reverse Wrist Curl

Músculo objetivo: Wrist Extensors
Equipamiento: Dumbbell
Parte del cuerpo: Forearms
Tipo: Strength

The dumbbell reverse wrist curl is a forearm isolation exercise that targets the wrist extensors on the back of the forearm. Performed by curling a dumbbell upward with an overhand (palm-down) grip, it builds the muscles responsible for extending the wrist and balances out the grip-side forearm work most lifters already do.

Cómo hacer el Dumbbell Reverse Wrist Curl

1Sit on a bench and hold a dumbbell in one hand with an overhand grip, palm facing down.
2Rest your forearm along your thigh or a bench so your wrist and the dumbbell hang just past the edge.
3Let the dumbbell roll down toward your fingers, lowering your knuckles as far as comfortable to fully stretch the wrist extensors.
4Keeping your forearm pressed flat and still, curl the dumbbell upward by extending your wrist and raising your knuckles toward the ceiling.
5Squeeze the top position briefly, feeling the muscles on the back of your forearm contract.
6Lower the dumbbell back down under control to the fully stretched position.
7Complete your reps, then switch to the other arm and repeat.

Consejos de técnica

Move only at the wrist — keep your forearm anchored to your thigh or bench so the extensors do all the work.
Use a lighter weight than you would for a standard wrist curl; the extensors are smaller and weaker than the flexors.
Control the tempo on the way down to keep tension on the muscle through a full range of motion.
Train this alongside palm-up wrist curls so the front and back of the forearm develop evenly.

Errores comunes

Using too much weight, which forces the elbow and shoulder to swing and takes tension off the wrist extensors.
Letting the forearm lift off the bench, which turns the movement into a partial curl and reduces isolation.
Cutting the range of motion short by not fully lowering the knuckles, which limits the stretch and the strength gain.
Yanking the dumbbell up quickly, which uses momentum instead of muscular effort and risks straining the wrist.

Preguntas frecuentes

What muscles does the dumbbell reverse wrist curl work?

It isolates the wrist extensors — the muscles on the back of the forearm that lift the back of the hand and extend the wrist.

What is the difference between a wrist curl and a reverse wrist curl?

A standard wrist curl uses a palm-up grip to work the wrist flexors on the underside of the forearm, while the reverse wrist curl uses a palm-down grip to work the wrist extensors on the back of the forearm.

How many sets and reps should I do?

Because the wrist extensors are small, higher reps work well — try 2 to 4 sets of 12 to 20 reps per arm with a controlled tempo.

Is the dumbbell reverse wrist curl good for beginners?

Yes. It is a simple, low-risk isolation movement; start light to learn the wrist motion and to protect against strain, then add weight gradually.