Dumbbell Reverse Wrist Curl — how to, muscles worked, alternatives

How to do the Dumbbell Reverse Wrist Curl

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

Full technique — 6 steps

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

Compared with similar variants

	Dumbbell Reverse Wrist Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Wrist	moderate	low	low	low
Elbow	low	low	low	moderate
Equipment	Dumbbells, Flat bench	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

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

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 Beginner
This exercise Dumbbell Reverse Wrist Curl Beginner

Too hard for now? Start with the Resistance Band Wrist Curl.

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.