The reverse wrist curl is performed with the palms facing down and the forearms supported on a bench. You extend the wrists upward against resistance, training the muscles on top of the forearm that are often much weaker than the muscles on the underside.
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How effective is this exercise for you?
3
Sets
20
Reps
Barbell
Equipment
3.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Forearms
📋 How To Perform Reverse Wrist Curl
1
Sit on a bench, forearms resting on your thighs, wrists just off the edge, palms down.
2
Hold a barbell with an overhand grip.
3
Curl your wrists up as high as possible.
4
Lower slowly for a full stretch at the bottom.
5
Use lighter weight than a standard wrist curl — this movement is naturally weaker.
💡 Benefits of Reverse Wrist Curl
Balances the forearm by strengthening the extensors, which helps keep the wrists and elbows healthy when you train with heavy gripping or pressing. It also adds visible thickness to the top of the forearm.
📈 Sets, Reps & Programming
Perform 2 to 3 sets of 15 to 25 reps with a light barbell or dumbbells, one to two times a week. Finish the workout with it rather than starting with it, because the small muscles tire quickly.
⚠️ Common Mistakes to Avoid
Using a weight so heavy that the arms rock back and forth
Letting the forearms lift off the support
Lowering the bar quickly and losing control
✅ Pro Tips
Rest the forearms on the bench with the wrists hanging off the edge
Use a lighter weight than you would for regular wrist curls
🛡️ Safety Notes
These muscles are small and easy to overload. Stop if you feel a sharp ache at the outside of the elbow, and avoid training them to failure every session.
🔁 Progressions & Regressions
Make it harderincrease the reps with a slow three-second lowering phase.
Make it easieruse a very light dumbbell and a shorter range.
