# Dumbbell Reverse Wrist Curl

A kneeling forearm exercise with a dumbbell in each hand, raising the backs of the hands over the edge of a flat bench. Targets the forearm extensors and builds wrist extension strength.

- Beginner · Isolation
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-over-bench-wrist-curl/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-reverse-wrist-curl/

## Muscles worked

- Forearms: 10/10

## How to do the Dumbbell Reverse Wrist Curl

1. Kneel behind a bench, forearms on it, palms facing down.
2. Hold a dumbbell in each hand, wrists hanging past the edge.
3. Lift the dumbbells by straightening your wrists, keeping your forearms still.
4. Lower the dumbbells back down slowly to the starting stretched position.

### Full technique — 6 steps

1. Kneel behind a flat bench and rest your forearms across it with palms facing down.
2. Hold a dumbbell in each hand and let your wrists hang just past the edge.
3. Keep your forearms firmly on the bench and start with your wrists lowered into a stretched position.
4. Raise the dumbbells by extending your wrists without lifting your forearms off the bench.
5. Lift until your knuckles move upward as far as your wrist mobility allows.
6. Lower the dumbbells back down until your wrists return to the bottom stretched position.

## Common mistakes

- Using an underhand grip
- Bouncing the weight upward
- Lifting forearms off the bench
- Turning it into elbow flexion
- Using partial wrist range

## Form cues

- Use an overhand grip
- Move only the wrists
- Keep forearms planted
- Let wrists hang freely
- Lift through full extension

## How much to do

- **Strength**: 2–3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Wrist Curl](https://seto.fit/exercises/cable-wrist-curl/), [Single Arm Cable Wrist Curl](https://seto.fit/exercises/single-arm-cable-wrist-curl/)
- **No equipment**: [EZ Bar Wrist Curl](https://seto.fit/exercises/ez-bar-wrist-curl/)
- **Barbell**: [Barbell Wrist Curl](https://seto.fit/exercises/wrist-curl-barbell/), [Barbell Behind the Back Wrist Curl](https://seto.fit/exercises/barbell-behind-the-back-wrist-curl/)
- **Kettlebell**: [Kettlebell Reverse Wrist Curl](https://seto.fit/exercises/kettlebell-reverse-wrist-curl/), [Kettlebell Wrist Curl](https://seto.fit/exercises/kettlebell-wrist-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Wrist Curl](https://seto.fit/exercises/resistance-band-wrist-curl/) — Beginner
- **This exercise: Dumbbell Reverse Wrist Curl — Beginner**

## Quick answers

### What muscles does the Dumbbell Reverse Wrist Curl work?

Primary: Forearms 10/10.

### Which joints does the Dumbbell Reverse Wrist Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the Dumbbell Reverse Wrist Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Dumbbell Reverse Wrist Curl?

Strength: 2–3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

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

Cable machine: Cable Wrist Curl, Single Arm Cable Wrist Curl. No equipment: EZ Bar Wrist Curl. Barbell: Barbell Wrist Curl, Barbell Behind the Back Wrist Curl. Kettlebell: Kettlebell Reverse Wrist Curl, Kettlebell Wrist Curl.

### What is an easier version of the Dumbbell Reverse Wrist Curl?

Resistance Band Wrist Curl (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/