Smart Workout Diary

Dumbbell Reverse Wrist Curl

The dumbbell reverse wrist curl is an isolation exercise that strengthens the wrist extensors on the top side of the forearm. It is performed by extending the wrist against a dumbbell while the forearm is supported. This exercise can support forearm strength, grip balance, and control in lifting and daily hand-intensive tasks.

Demonstration

Dumbbell Reverse Wrist Curl — demonstration 1
Dumbbell Reverse Wrist Curl — demonstration 2

Instructions

  1. Choose a light dumbbell and sit beside a bench or other stable support.
  2. Place one forearm on the support with the palm facing down, keeping the wrist just beyond the edge and the elbow still.
  3. Hold the dumbbell securely and allow the hand to lower slowly so the wrist flexes comfortably.
  4. Extend the wrist to raise the back of the hand toward the forearm, moving only at the wrist.
  5. Pause briefly at the top, then lower under control to the starting position.
  6. Complete the planned repetitions, then repeat with the other arm. Stop if movement causes sharp pain or numbness.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use very light resistance; the wrist extensors are small muscles and should not require swinging or momentum.
  2. Keep the forearm and elbow supported so the motion comes from the wrist rather than the shoulder or elbow.
  3. Move slowly through a comfortable range; do not force the wrist into an extreme bottom position.
  4. Keep a neutral grip on the dumbbell and breathe normally instead of tensing the hand and holding your breath.
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