Seated Dumbbell Reverse Wrist Curl

ForearmsBench, Dumbbells

Isolation exercise for the forearm extensors. Seated position with forearms supported allows precise loading of the wrist joint.

How to do it

1Sit on a bench, grip dumbbells overhand, and rest your forearms on your thighs with wrists hanging over your knees.

2Anchor your forearms securely, lower your shoulders, and open your chest.

3Exhale and curl your wrists upward using your forearm extensors.

4Pause at the top peak contraction for a second.

5Inhale and lower the weights back down under full control.

Common mistakes

Lifting your forearms off your thighs recruits the shoulders and ruins forearm isolation.

Going too heavy leads to jerky momentum and strains the wrist joints.

Letting the dumbbells drop quickly can overstretch wrist ligaments.

Breathing

Exhale as you curl your wrists up and inhale as you lower them slowly.

Make it harder or easier

To simplify, perform one arm at a time with minimal weight. To intensify, hold a two-second pause at the top.

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.