What Are Reverse Wrist Curls?
Reverse wrist curls are a forearm strengthening exercise that targets the extensor muscles on the top of your forearm. Unlike regular wrist curls, you lift the weight with your palms facing down.
How to Do Reverse Wrist Curls Correctly
Step-by-Step Guide
- Sit on bench with forearms resting on thighs
- Grip barbell/dumbbells with overhand grip (palms down)
- Lower weight as far as comfortable by extending wrists
- Curl weight upward until forearms engage fully
- Hold top position for 1 second before lowering
Pro Tip: Keep elbows stationary throughout movement for optimal isolation.
Top 3 Benefits of Reverse Wrist Curls
- Strengthens wrist extensors for better grip balance
- Reduces risk of tennis elbow injuries
- Improves functional strength for pulling motions
Most Common Mistakes (and Fixes)
Mistake #1: Using Too Much Weight
Fix: Start with 5-10lbs and focus on full range of motion
Mistake #2: Moving Elbows During Lift
Fix: Anchor elbows firmly against thighs or bench
Mistake #3: Partial Range of Motion
Fix: Lower weight until wrists are fully extended
Reverse Wrist Curls FAQs
How many reps should I do?
Aim for 12-15 reps for endurance or 8-10 reps for strength (2-3 sets)
Reverse vs regular wrist curls: Which is better?
Reverse curls target extensors (top forearm), regular curls work flexors (underside). Do both for balanced development.
Can I do these standing?
Yes - use cable machine or barbell with arms behind back for standing variation
