Arms · Isolation

Reverse Wrist Curl

A palms-down wrist extension for the forearm extensors.

MAIN MUSCLE
Forearms
EQUIPMENT
Barbell, Dumbbell
LEVEL
Beginner
REPS
15-20
TEMPO
2-1-2

HOW TO DO IT

  1. Sit with forearms on the thighs, palms down, wrists past the knees.

  2. Hold a light barbell or dumbbells.

  3. Raise the back of the hands up as far as possible.

  4. Lower slowly to a full stretch.

COMMON MISTAKES

  • Using a range that is too short; let the bar roll to the fingers and curl it back.
  • Moving the elbows or shoulders; isolate the wrist.

TIPS

  • Use slow, controlled reps; forearms respond well to time under tension.

QUESTIONS

Which muscles does Reverse Wrist Curl work?

The main muscle is Forearms.

How many reps should I do?

FORGE suggests 15-20 reps for Reverse Wrist Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Reverse Wrist Curl?

These train the same muscles: Wrist Curl, Reverse Curl, Hammer Curl.