Dumbbell Reverse Wrist Curl

Body region

• Arms

Muscles

Main

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris

Helps

• Brachioradialis
• Extensor Digitorum

Holds

• Extensor Digiti Minimi

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit on a bench and rest your forearms on the thighs, palms facing down.
2. Hold a light dumbbell in each hand with the wrists just past the knees.
3. Let the hands drop toward the floor, then raise the backs of the hands as high as possible.
4. Lower slowly to the start.

Cues

• Go lighter than in the palms-up version.
• Move only at the wrists.

Common mistakes

• Lifting the forearms off the thighs.
• Letting the weight drop quickly.

Variations

• One-Arm Seated Neutral Dumbbell Wrist Curl
• Neutral-Grip Dumbbell Wrist Curl

Alternatives

• Cable Wrist Curl