Demo & instructions
Dumbbell Reverse Wrist Curl
Also known as: Dumbbell Wrist Extension, Palms-Down Wrist Curl
Instructions
The palms-down partner to the wrist curl. Lifting the backs of your hands works the top of the forearm, an area most pulling and curling leaves undertrained.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Sit on a bench holding a very light dumbbell in each hand, palms facing down.
- 2Rest your forearms along your thighs with your wrists just past your knees.
- 3Wrap your thumbs around the handles so the grip feels secure.
Execution
- 1Let your hands lower slowly so your knuckles point toward the floor.
- 2Lift the backs of your hands toward the ceiling as high as they go.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
