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Dumbbell Reverse Wrist Curl animation

How to do the Dumbbell Reverse Wrist Curl

ForearmsDumbbellIntermediate

The dumbbell reverse wrist curl targets the often-neglected extensor muscles of the forearm, building the balanced grip strength and wrist stability that serious lifters depend on. Developing this side of the forearm is what separates complete, injury-resistant athletes from those who plateau or break down under heavy loads.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Sit at the edge of a bench, hold a dumbbell in one hand with an overhand grip, and rest your forearm flat along your thigh with your wrist hanging just past your knee.
  2. Let the dumbbell lower slowly by flexing your wrist downward until you feel a full stretch through the top of your forearm.
  3. Drive the dumbbell upward by extending your wrist as high as possible, squeezing the extensor muscles hard at the top.
  4. Lower under control back to the stretched position and complete all reps before switching hands.

Common mistakes

  • Letting the elbow lift off the thigh during the movement, which shifts stress away from the extensors — keep the forearm pinned flat throughout every rep.
  • Using too much weight and shortening the range of motion, which defeats the purpose — choose a load that allows full wrist flexion and extension on every single rep.
  • Rushing through reps with momentum instead of muscle control — slow the lowering phase to at least two seconds to maximize extensor time under tension.

Pro tip — At the top of each rep, pause for a full one-count and actively try to spread your fingers wide while the wrist is extended — this recruits the finger extensor muscles and deepens the training stimulus across the entire dorsal forearm.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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