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wrist extension
Reverse Wrist Curl
Search GoogleReverse Wrist Curl is a beginner wrist extension exercise using dumbbells and bench. It primarily trains forearms. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- forearms
- Secondary
- —
- Equipment
- dumbbells, bench
- Mechanic
- isolation
Setup
- — Prepare the bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning reverse wrist curl.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Support the forearms palms-down and lift the knuckles gently.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the wrist extension.
- — Support the forearms palms-down and lift the knuckles gently.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo reverse wrist curl
Regressions
- — Supported or reduced-range reverse wrist curl