Dumbbell Reverse Wrist Curl

Intermediate

Forearms

Dumbbell

Dumbbell Reverse Wrist Curl pairs independent dumbbell loading with control through the whole range — a step up once the basics feel easy.

How to do Dumbbell Reverse Wrist Curl

Sit on a bench or chair with your feet flat on the ground.
Hold a dumbbell in each hand with an overhand grip, palms facing down.
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
Slowly curl your wrists upward, bringing the dumbbells towards your body.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Reverse Wrist Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Reverse Wrist Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Dumbbell Reverse Wrist Curl

Easier progression

Dumbbell Seated Palms Up Wrist Curl

Harder progression

Dumbbell One Arm Reverse Wrist Curl

Swap Dumbbell Reverse Wrist Curl For

Smith Seated Wrist Curl

Finger Curls

Cable Standing Back Wrist Curl

Dumbbell Reverse Wrist Curl — Frequently Asked Questions

How do you do the Dumbbell Reverse Wrist Curl?

Sit on a bench or chair with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip, palms facing down. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Reverse Wrist Curl work?

The Dumbbell Reverse Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Reverse Wrist Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Reverse Wrist Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Reverse Wrist Curl?

Try the Smith Seated Wrist Curl, Finger Curls or the Cable Standing Back Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.