Seated Reverse Dumbbell Wrist Curl

ForearmsDumbbells, Bench

This exercise isolates and strengthens the forearm extensors using dumbbells. Performing it seated on a bench keeps your forearms locked in place.

How to do it

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

2Keep your torso stable and make sure your forearms stay pressed firmly against your legs.

3Exhale and slowly extend your wrists upward, lifting the dumbbells.

4Pause briefly at the top of the movement to maximize the contraction.

5Inhale and smoothly lower the dumbbells back down.

Common mistakes

Letting the weight drop quickly at the bottom, which stresses the joints instead of working the muscles.

Using your body or shoulders to swing the weight up, ruining the isolation.

Going too heavy, which leads to jerky, partial reps.

Breathing

Exhale as you lift the dumbbells; inhale as you lower them to the starting position.

Make it harder or easier

To make it easier, use very light weights; to make it harder, add a strict two-second hold at the top of each rep.

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.