Reverse Wrist Curl
The Reverse Wrist Curl primarily works the Wrist Extensors, with secondary activation of the Brachioradialis and stabilizer support from the Wrist Extensors. It is a dumbbell isolation exercise at beginner difficulty.
The Reverse Wrist Curl is an beginner isolation exercise performed with dumbbell, following a extension movement pattern. It primarily targets the Wrist Extensors, with secondary engagement of the Brachioradialis. This is a bilateral pushing movement, meaning both sides work together to generate force.
Rest your forearms on your thighs and extend dumbbells using your wrists.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Wrist Extensors |
| Secondary | Brachioradialis |
Muscles Worked
The Wrist Extensors is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachioradialis assists as a secondary mover, contributing to force production without bearing the primary load. The Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Wrist Extensors (forearms)
Secondary Muscles
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Sit and grip dumbbell with overhand grip.
- Rest forearm on thigh with wrist just beyond knee.
Execution
- Raise dummbell by pointing knuckles upward as high as possible.
- Return until knuckles are pointing downward as far as possible.
- Repeat.
Comments
- Keep elbow approximately wrist height to maintain resistance through full range of motion.
- Hand may be placed under wrist to offer stability and to maintain horizontal orientation of forearm.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Wrist Extensors) and can be substituted based on your equipment or variation preferences.
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