Reverse Wrist Curls (How To, Muscles Worked, Benefits)

The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls.

Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention.

Primary Muscles Worked: Wrist Extensors (Forearm Extensor Group)
Secondary Muscles Worked: Brachioradialis, Grip Muscles, Shoulders (stabilization)
Equipment Needed: Barbell or Dumbbells and Bench

How To Do Reverse Wrist Curls

Step-by-Step Instructions

Set-Up:
- Sit on a bench holding a barbell or dumbbells with an overhand grip (palms facing down).
- Rest your forearms on your thighs or a bench so your wrists hang over the edge, palms facing the floor.
- Keep your elbows bent around 90 degrees and forearms stationary.
Execution:
- Begin with your wrists relaxed, allowing the weight to lower toward the floor.
- Lift the weight by extending your wrists upward as far as possible, contracting the top of your forearms.
- Squeeze briefly at the top, then slowly lower the weight back down to the starting position.
Tips for Proper Form:
- Focus on slow, controlled movement (avoid jerking the weight up).
- Keep your forearms flat and stationary throughout the motion.
- Don’t grip too tightly, let the forearms do the work.

Key Benefits

Strengthens the wrist extensors for balanced forearm development.
Improves grip endurance and wrist stability.
Helps prevent common overuse injuries (like tennis elbow).
Supports better control in pulling, pressing, and grip-based exercises.

Modifications and Variations

Easier Option:
- Use lighter dumbbells or a cable attachment for smoother tension.
- Perform one arm at a time for greater focus.
Harder Option:
- Use a thicker bar or Fat Gripz for added grip challenge.
- Add a pause at the top of each rep.
- Perform slow eccentric reps (3–4 seconds lowering).

Common Mistakes

Using Momentum: Move the weight slowly and under control.
Raising the Forearms: Keep your arms fixed, only the wrists move.
Too Much Weight: This is a small muscle group. Use moderate loads for quality movement.
Short Range of Motion: Let wrists drop fully at the bottom for a complete stretch.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 reps.
For Hypertrophy: 3–4 sets of 12–15 reps with controlled tempo.
For Endurance/Stability: 2–3 sets of 15–20 light, steady reps.

Reverse Wrist Curl Alternatives

If you’re unable to do Reverse Wrist Curls (don’t have a barbell, uncomfortable on your wrists, etc) here are a few alternatives that you may be able to use as a substitute.

Reverse Curl

Reverse Curls use the same overhand (pronated) grip as Reverse Wrist Curls, but they also get the biceps into play as well.

If you find Reverse Wrist Curls to be too uncomfortable or perhaps too heavy to do with a bar, then Reverse Curls may be the perfect alternative. You’ll still get plenty of wrist extensor work even though they are not completely isolated.

Dumbbell Reverse Wrist Curl

Many lifters will find DB Reverse Wrist Curls much more comfortable to perform than the barbell version. Dumbbells allow much more flexibility with the angles being worked compared to a more rigid barbell.

It’s also much easier to find lighter dumbbells which can come in very handy for wrist curls, especially for beginners.