Reverse Wrist Curl
Arms
Weight & Reps
Barbell
Reverse wrist curls target the forearm extensors. Use an overhand grip and curl the weight upward from a hanging wrist position. Balances forearm development with regular wrist curls.
How to Do Reverse Wrist Curl
- Rest your forearms on a bench with wrists hanging off the edge, palms facing down (overhand grip)
- Let your wrists hang down to get a full stretch of the extensors
- Curl your wrists upward against gravity as far as possible
- Pause at the top and lower with control — the range of motion is smaller than regular wrist curls
Form Cues
- Rest your forearms on a bench with wrists hanging off the edge, palms facing down (overhand grip)
- Let your wrists hang down to get a full stretch of the extensors
- Curl your wrists upward against gravity as far as possible
- Pause at the top and lower with control — the range of motion is smaller than regular wrist curls
Common Mistakes to Avoid
- Using the same weight as regular wrist curls — extensors are weaker than flexors, so use less weight
- Lifting the forearms off the bench instead of isolating the movement to the wrists
- Rushing through reps — the forearm extensors respond to slow, controlled movements
Muscles Worked
Primary
Forearm Extensors (Extensor Carpi Radialis)
Forearm Extensors (Extensor Carpi Ulnaris)
Secondary
Extensor Digitorum
Brachioradialis
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the reverse wrist curl work?
Reverse wrist curls primarily target the forearm extensors, including the extensor carpi radialis and extensor carpi ulnaris, with secondary work from the extensor digitorum and brachioradialis.
How much should a beginner reverse wrist curl?
Beginners typically start with 5-15 lbs (2-7 kg). The forearm extensors are significantly weaker than the flexors — expect to use about 50-60% of your regular wrist curl weight.
Are reverse wrist curls necessary?
Yes, if you want balanced forearm development and to prevent imbalances that can lead to elbow issues (like tennis elbow). The forearm extensors are often neglected, making reverse wrist curls important for long-term joint health.
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