Reverse dumbbell wrist curls. Most can benefit from performing this exercise in 2025.
Reverse dumbbell wrist curls Video by Jackie Stanton. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. Grasp a dumbbell with an overhand grip (i. The Dumbbell Reverse Wrist Curl is a powerful exercise aimed at strengthening the extensor muscles of the forearm. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. Dumbbell Reverse Wrist Curl Overview This exercise focuses on your wrist and forearm strength. The reverse curl helps develop the muscles This exercise can be used as a prehab or post injury exercise in order to train the extensor muscles of the forearm. By targeting these muscles, this movement plays a crucial role in enhancing grip strength and overall forearm stability. Moreover, the wrist curl Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Aug 11, 2024 · Boost your Forearm strength with the Dumbbell One-Arm Reverse Wrist Curl! Target Brachioradialis, Extensor Carpi Radialis Longus, and more. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. wrist motion alone), curl the weight upward, exhaling throughout the movement. Learn proper form and tips for success! Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Incorporating this exercise into your routine can improve your ability to perform daily tasks, increase Sep 12, 2024 · Essential Information Wrist curls and reverse wrist curls are two exercises that specifically target the forearms, providing a powerful tool for enhancing grip strength, wrist stability, and overall hand function. Keep reading to learn how. That’s where the Reverse Dumbbell Wrist Curl steps in. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. Grip: Sit or stand with your forearms resting on a bench or your thighs, your hands hanging over the edge. Using a bench allows you to focus more on the movement by providing extra stability. com The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Here's how to do the exercise, who should add them to workouts, and more. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Jan 4, 2022 · Read our guide to learn the average wrist curl weight for beginners, intermediates, and advanced lifters. Use our calculator to find your level and get personalized improvement tips. Increase wrist strength with dumbbell reverse wrist curls. Introduction to the Dumbbell Reverse Wrist Curl The Dumbbell Reverse Wrist Curl is a strength-building exercise targeting the forearms, specifically the extensor muscles. See full list on fitnessvolt. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. How does your strength stack up? Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Using your wrists alone (i. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. When performing dumbbell wrist curls, the primary muscles engaged are the flexor carpi radialis and flexor carpi ulnaris, responsible for bending the wrist upward (palmar flexion), while the reverse dumbbell wrist curl focuses on the extensor carpi Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Apr 9, 2022 · Use the dumbbell reverse wrist curl over bench to build more mass in your forearms and enhance grip strength. Reverse the motion by closing your grip and bending your wrist upwards. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. . Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Work out the muscles in your wrist with dumbbell wrist curls. The reverse curl is all about staying slow & controlled. probody. He's half right. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. But there's no reason you shouldn't do all three. Add these wrist curl variations to your workout routine to reap the benefits. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Oct 28, 2024 · Wrist Curl: A Closer Look Wrist curls, on the other hand, specifically target the flexor muscles of your forearm, primarily the flexor carpi radialis and ulnaris. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Follow our step-by-step instructions and tips. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. However, don't go very heavy, as your wrists are not designed to curl heavy weights. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. (usually for me that's 60 lbs in each hand) Discover how your Reverse Wrist Curl performance compares to others and set new strength goals. Dec 2, 2017 · Use the dumbbell one-arm reverse wrist curl to build your forearms. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. How to Perform a Wrist Curl: 1. Detailed exercise instructions, images, and replacement exercises. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. It’s the muscle that flexes your forearm. palms down) and rest your forearms on either the bench or your knees. By working the muscles in your forearms and wrists, it can help to strengthen and stabilize these areas, potentially reducing pain and preventing further injury. The bodyweight reverse wrist curl is a simple and versatile exercise. Performed with an overhand grip, this isolation exercise targets the forearm extensors — the muscles responsible for wrist extension, stability, and control. Master the dumbbell reverse curl with our 2025 guide. com/exercises/ to get Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Stance: Sit on a bench or stand, holding a dumbbell in each hand. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Additionally, other muscles come into play as secondary stabilizers during the reveres grip dumbbell curl: Biceps Brachii, Brachialis, A handful of other muscles work or play the role of stabilizer muscles, including your Wrist Extensors, flexors, and How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. They are particularly effective in building forearm strength and endurance. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. And if you're interested in taking the reverse curl to the next level, using a pair of fat grips on the dumbbell handles will work those Detailed instructions on how to perform the One Arm Dumbbell Reverse Wrist Curl. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Visit https://www. Reply reply SirVanderhoot • Dumbbell Reverse Wrist Curls is an isolation exercise targeting the forearm muscles. Develop powerful and sculpted forearms with reverse wrist curls. Jan 5, 2025 · Main points The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Learn how to do this exercise, the muscles worked, and the main benefits. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. Improve your forearm strength and balance with proper form, set and rep guide and tips. Plus, discover the 4 mistakes to avoid for the best results. Learn about different types of curls in this dumbbell workout video. We also cover how many sets and repetitions to perform. This exercise helps to strengthen and tone your forearms, improving grip strength and overall arm stability. This drill works the forearm extensors. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. This exercise is particularly beneficial for athletes and fitness enthusiasts who require robust wrist function for various activities, including weightlifting Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and wrist extensor muscles. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Read our dumbbell standing wrist curl guide. e. Most can benefit from performing this exercise in 2025. Learn about dumbbell exercises, wrist curls, and strength training in this video. Find out how strong you are compared to other lifters at your bodyweight. Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. The dumbbell standing wrist reverse curl primarily targets the muscles in your forearms, including the wrist extensors. We’ll primarily be using your brachioradialis, which extends from your elbow to the middle of your forearm. Discover how your Dumbbell Reverse Wrist Curl performance compares to others and set new strength goals. Hold a dumbbell or Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Looking to build stronger forearms and improve grip strength? Check out our detailed 2025 guide on the barbell reverse wrist curl exercise. But most lifters overemphasize flexor training (wrist curls, grip work) and neglect the opposing muscle group — the extensors. It is beneficial for athletes, weightlifters, or anyone seeking to enhance their grip strength and forearm muscularity. This complete guide includes several reverse curl variations. The dumbbell reverse wrist curl can be a beneficial exercise for wrist pain or injury. Discover the top 10 benefits of this exercise for enhanced strength and definition. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Discover the proper form, the mistakes to avoid, and the many benefits. Read our dumbbell reverse wrist curl guide. Also, see 5+ amazing alternatives! 20 or until-fail reverse wrist curls (20 pound barbell) Farmers carry dumbells so heavy that I can't hold on for over 30 seconds. Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Our complete guide to forearm curls covers the form, common mistakes, and benefits. For Seated Reverse Dumbbell Wrist Curl instruction video & exercise guide! Learn how to do seated reverse dumbbell wrist curl using correct technique for maximum results! 3 days ago · Dumbbell wrist curls are a targeted exercise designed to strengthen and tone the forearm muscles, specifically the wrist flexors and extensors. While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Grip: Hands should be palms facing down (overhand grip). Lower your hand towards the floor, and let the dumbbell roll out in your fingers. In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination.