Reverse Wrist Curl
The reverse wrist curl is a simple dumbbell exercise where you sit with your forearms supported, palms down, and lift the weight by bending your wrists upward. It builds the muscles on the top of your forearms, which often get less work than the underside. It suits beginners and experienced lifters alike, because it uses light weights and is easy to learn.
Muscles worked
The Reverse Wrist Curl mainly works your forearms.
Setting up
- Sit on a bench or sturdy chair and choose a light dumbbell. 2-5 kg is plenty for most beginners.
- Rest your forearms along your thighs, palms facing the floor, so your wrists and hands hang just past your knees.
- Hold the dumbbell with your thumb wrapped around the handle and let it hang in your hand with your wrist bent down.
- Sit tall with your feet flat on the floor, so your thighs make a stable shelf for your arms.
How to do the Reverse Wrist Curl
- Sit with your forearms pressed into your thighs, palms down, and let the dumbbell hang with your wrists bent gently downward.
- Take a breath and grip the handle firmly, keeping your forearms still.
- Raise the back of your hand toward the ceiling by bending only at the wrist, until your hand is in line with or slightly above your forearm.
- Pause for a moment at the top and feel the top of your forearm tighten.
- Lower the dumbbell slowly over about 2-3 seconds until your wrist is bent down again, without letting it drop.
- Repeat for your planned reps, then rest and switch to a lighter weight if your form starts to slip.
Form tips
- Keep your forearms pinned to your thighs the whole time. Only your hand should move.
- Think about lifting the back of your hand toward the ceiling, not swinging the dumbbell up.
- Squeeze at the top for a second, then take 2-3 seconds to lower. The slow lowering is where most of the work happens.
- Keep your wrist in a straight line with your forearm. Don't let your hand tilt to the thumb or little finger side.
- Start lighter than you think you need. The forearms tire quickly, and a weight you can control for 12-15 reps is about right.
Common mistakes
Using too heavy a dumbbell
If you have to jerk the weight up or your reps get short, drop the weight. Choose a dumbbell you can lift smoothly and lower under control for every rep.
Lifting your forearms off your thighs
Press your forearms firmly into your legs and keep them there. If they keep lifting, the weight is probably too heavy.
Dropping the weight on the way down
Lower the dumbbell for a slow count of 2-3 seconds. Letting it fall removes the tension and the control that make this exercise effective.
Cutting the range short
Let your wrist bend down fully at the bottom, then lift until your hand is level with your forearm or slightly above. Move through that full range on every rep, without forcing it.
Sets and reps
| Build strength | 3-4 sets of 8-10 reps with the heaviest weight you can lift with control, 90 seconds rest. Keep the lowering slow even when the weight is heavier. |
|---|---|
| Build muscle | 2-4 sets of 12-20 reps with a lighter weight, 45-60 seconds rest. Stop each set when you could manage about 1-2 more good reps. |
| Fat loss and general fitness | 2-3 sets of 15 reps as part of a full-body plan, with 30-45 seconds rest. This is a small exercise, so pair it with bigger compound lifts and regular activity. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Reverse Wrist Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Reverse Wrist Curl FAQs
How much weight should I use for reverse wrist curls?
Start with a light dumbbell, usually 2-5 kg, and pick a weight you can lift and lower smoothly for 12-15 reps. The forearms are small and tire quickly, so heavy weights tend to ruin your form. Increase the weight in small steps only when all your sets feel controlled.
What is the difference between a wrist curl and a reverse wrist curl?
In a standard wrist curl your palms face up and you curl the weight toward you, working the underside of the forearm. In a reverse wrist curl your palms face down and you lift the back of your hand, working the top of the forearm. Many lifters include both for balanced forearms.
How often can I do reverse wrist curls?
Most people do well training them 1-2 times a week, either at the end of a workout or on an arm day. Leave a day or two between sessions so your forearms can recover. If you feel sharp or lasting pain in your wrist or forearm, stop and get it checked.
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