Reverse Wrist Curl

STRENGTHBEGINNERDumbbellForce: PullType: Isolation

Preparation: setup of the reverse wrist curl

1
Sit on a bench and rest your forearms on your thighs with your wrists extending past your knees, palms facing down.
2
Hold a dumbbell in each hand (or a light barbell) with a pronated (palms down) grip.
3
Allow your wrists to flex downward, lowering the weight under control.
4
Extend your wrists upward, curling the weight by contracting the top of your forearms.
5
Squeeze the wrist extensors at the top for a brief pause.
6
Lower the weight slowly back to the starting position and repeat.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12-15 reps	Form mastery, neural adaptation
Intermediate	4 sets of 15-20 reps	Hypertrophy, moderate loading
Advanced	4 sets of 20-25 reps	Strength, high intensity/volume

Forearms

Targets the wrist extensors on the top of the forearm, often neglected in training
Helps prevent elbow tendinitis (tennis elbow) by strengthening the forearm extensors
Balances forearm development for both injury prevention and aesthetics

Use significantly less weight than your standard wrist curls — typically 50-60% of that weight
Keep the movement small and controlled — the range of motion is naturally limited
Combine with wrist curls in a superset for complete forearm development