Dumbbell Standing Wrist Reverse Curl

Muscles worked

Setup

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand.
2. Use a pronated (overhand) grip so your palms are facing your thighs.
3. Keep your arms fully extended at your sides or slightly in front of your body, with elbows tucked in.

How to do it

1. Exhale as you lift the dumbbells by extending your wrists upward toward your forearms while keeping your arms stationary.
2. Hold the peak contraction for one second, squeezing the muscles on the top of your forearm.
3. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-second tempo.
4. Repeat for the desired number of repetitions, ensuring only the wrists are moving.

Form checklist

• Keep your elbows locked in place against your sides to prevent arm movement.
• Avoid using momentum or swinging the weights.
• Ensure a full range of motion, letting the wrists drop slightly at the bottom.
• Maintain a neutral spine and keep your shoulders relaxed and down.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscles on the top of your forearm shortening as you lift.
• Use a lighter weight than you would for standard wrist curls; the extensors are smaller and more prone to strain if overloaded.

Make it harder

• Perform the movement unilaterally (one arm at a time) to increase the stability demand on your core.
• Incorporate a 'fat grip' or wrap a towel around the dumbbell handle to increase the demand on your grip strength.

Frequently asked

What muscles does the dumbbell standing wrist reverse curl work?

The dumbbell standing wrist reverse curl primarily targets the forearms.

What equipment do you need for the dumbbell standing wrist reverse curl?

The dumbbell standing wrist reverse curl uses dumbbell.

Is the dumbbell standing wrist reverse curl good for beginners?

Yes. The dumbbell standing wrist reverse curl is a beginner-friendly movement and a strong foundation to build on.

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