Dumbbell Reverse Wrist Curl

ForearmsDumbbell, Bench

Target your wrist extensors and the back of your forearms to balance grip strength and build joint stability.

How to do it

1Sit on a bench and rest your forearms on your thighs or the bench with an overhand grip, palms facing down.

2Lower the dumbbells as far as comfortable while keeping your forearms pinned.

3Use your wrist extensors to curl the weights up as high as possible.

4Hold the top contraction for one second.

5Lower the weights back down under control.

Common mistakes

Using too much weight, forcing your elbows and shoulders to take over.

Dropping the weight quickly, putting undue stress on the wrist ligaments.

Lifting your forearms off the bench or thighs, shifting tension away from the forearms.

Breathing

Exhale as you curl the weight up; inhale as you lower back to the start.

Make it harder or easier

To make it easier, use lighter dumbbells and reduce the range of motion. To make it harder, hold the top contraction for 2–3 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.