Dumbbell Reverse Wrist Curl: How-to, Tips & More
The Dumbbell Reverse Wrist Curl is a beginner isolation exercise for your forearms. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Forearms
Primary
How to do the Dumbbell Reverse Wrist Curl
- Sit and rest your forearm on your thigh, palm down, holding a dumbbell.
- Let your wrist bend down toward the floor.
- Lift the dumbbell by bending your wrist back as far as you can.
- Lower slowly and repeat, then switch sides.
Dumbbell Reverse Wrist Curl tips
- Use a light weight and a slow tempo.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Reverse Wrist Curl alternatives
More forearms exercises
Band Wrist Curl
Resistance band
Behind The Back Wrist Curl
Barbell
Cable Reverse Wrist Curl
Cable machine
Cable Wrist Curl
Cable machine
Neutral Grip Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Dumbbell Reverse Wrist Curl work?
The Dumbbell Reverse Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Reverse Wrist Curl good for beginners?
Yes. The Dumbbell Reverse Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Reverse Wrist Curl?
You need dumbbells.
Add Dumbbell Reverse Wrist Curl to your program
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