Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Reverse Wrist Curl

    The dumbbell reverse wrist curl is an isolation exercise targeting the forearms, specifically the extensor muscles. It is performed seated, with the forearms resting on the thighs and the wrists curling the dumbbells upward using an overhand grip.

    Also Works

    BicepsBrachialis

    How to Perform

    1. 1

      Sit on a bench or chair with your feet flat on the ground.

    2. 2

      Hold a dumbbell in each hand with an overhand grip, palms facing down.

    3. 3

      Rest your forearms on your thighs, allowing your wrists to hang off the edge.

    4. 4

      Slowly curl your wrists upward, bringing the dumbbells towards your body.

    5. 5

      Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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