Reverse wrist curls muscles worked dumb. You really feel it in your wrist extensors the most.

Reverse wrist curls muscles worked dumb The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Nov 19, 2025 · Reverse curls primarily target the brachioradialis muscle, located in the forearm, which plays a crucial role in stabilizing the elbow and facilitating forearm rotation. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. Mar 27, 2025 · What Muscles are Worked by Dumbbell Curls? Dumbbell curls are an isolation exercise, and as such will only train a single muscle group; the biceps brachii. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Increase wrist strength with dumbbell reverse wrist curls. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. The primary muscles worked in the bodyweight reverse wrist curl are the wrist extensors. The reverse dumbbell curl is a movement where you lift the weights with your palms facing down. Work out the muscles in your wrist with dumbbell wrist curls. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. 1. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. wrist motion alone), curl the weight upward, exhaling throughout the movement. The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms. Learn about different types of curls in this dumbbell workout video. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. It can be performed with a barbell or dumbbells and there are various methods for the movement. This causes other muscle groups to be recruited, altering the mechanics of the exercise. And since you’re likely able to curl more weight than you can wrist roll, you’ll better stimulate the muscle fibers of the forearm to encourage more muscle growth. Bicep Curl Modifications Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. May 24, 2023 · Dumbbell reverse wrist curls are capable of inducing significant hypertrophy in the muscles located along the forearm, such as the radialis brevis, extensor digitorum muscles, the brachioradialis as well as the various flexor muscles atop the radius and ulna. Which muscles use in wrist curls? There are some muscles worked during The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Nov 11, 2022 · Regular dumbbell forearm curls work the flexors of the forearm, so don’t forget to do reverse wrist curls for your extensors to achieve balanced muscle development. But don’t underestimate its simplicity. Hammer curls provide a more balanced approach to forearm training by engaging both flexors and extensors Aug 12, 2025 · Whether you aim to increase muscle size, have stronger arms, or have more defined muscles, the incline dumbbell curl is an exercise to add to your workouts. Nearby muscles like the brachialis and forearm flexors may act in a stabilizing capacity, but such contraction is ultimately inconsequential and unlikely to result in any significant Today we're bringing you the reverse curl form breakdown. Tbh I’d say wrist curls are even more important for forearm hypertrophy than for beginners since the beginners’ forearms might not be used to the amount of work required for heavier compound exercises. Aug 3, 2015 · The forearm muscles are also largely responsible for grip strength. There are two particularly good exercises for the forearms: wrist curls and reverse wrist curls. This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. , the brachioradialis, brachialis, and biceps. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. Learn the right techniques and tips! Nov 7, 2024 · Muscle mass. Unlike traditional wrist curls, which focus on the flexor muscles, reverse wrist curls isolate the extensors, enhancing grip strength, wrist stability, and overall forearm endurance. It’s also a good exercise for general forearm size and strength. The reverse dumbbell wrist curl (dumbbell wrist extension) strengthens your forearms, allowing you to hold greater loads for longer periods to work the big muscle group. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. 2 days ago · Reverse wrist curls are a targeted exercise designed to strengthen the muscles of the forearm, specifically the extensor muscles responsible for lifting the wrist and fingers backward. Read our dumbbell finger curls guide. Aug 14, 2017 · Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. Using your wrists alone (i. Movement: Curl the dumbbells up while keeping your palms facing each other. It targets your brachioradialis, not your biceps brachii. Learn how to do this exercise, the muscles worked, and the main benefits. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. . e. A wrist curl is the same idea, but you’re using your wrist flexors (the meaty muscles on the inside of your forearm) to bend your wrist. Performing curls utilizing a reverse grip, as seen in the seated dumbbell reverse curl, includes the forearms in the exercise to a far greater extent. See how the exercise is performed, the proper technique, and which muscles are worked. Also learn about the benefits of the exercise and the muscles it works. Doing so is good for putting your bicep at a mechanical disadvantage and forcing your forearm muscles to do more work. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls Aug 11, 2024 · Enhance your Arms workout with Dumbbell Reverse Curl! Target Biceps Brachii, Brachialis, Brachioradialis, and Forearm Muscles effectively. Sep 12, 2024 · Overview Wrist curls and reverse wrist curls are two exercises that specifically target the forearms, providing a powerful tool for enhancing grip strength, wrist stability, and overall hand function. Other alternative variations include wrist curls with a barbell or in overhand grip. Reverse wrist curls — targeting extensors for balance Do them with the thumb to train the thumb flexor muscles also, and use dorsalflexed wrists/pull them back and upwards throughout the entire movement to maximally activate all the forearm muscles (reverse curl pretty much hits every single one very nicely this way!). Using dumbbells helps achieve or preserve symmetry between the two sides, and also allows the hand and wrist to be in a comfortable position and prevents potential strain at elbows common when curling on a barbell. Apr 9, 2022 · Use the dumbbell reverse wrist curl over bench to build more mass in your forearms and enhance grip strength. Moreover, the wrist curl Oct 15, 2025 · Complete Band Reverse Wrist Curl Exercise Guide Learn everything about Band Reverse Wrist Curl exercise including proper form, muscles worked, benefits, variations, alternatives, and common mistakes to avoid. Read our dumbbell reverse wrist curl guide. Reverse the motion by closing your grip and bending your wrist upwards. This is called the reverse grip barbell wrist curl, but you can also use dumbbells for a similar effect. Aug 11, 2024 · Reverse barbell curls work the same muscles as reverse plate curls, i. So, It is an isolation exercise. This exercise can be used as a prehab or post injury exercise in order to train the extensor muscles of the forearm. Reverse curls primarily focus on the brachioradialis and brachialis, emphasizing the outer forearm and elbow flexion, whereas hammer curls heavily involve the brachioradialis and the long head of the biceps, promoting balanced forearm Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. 3. This exercise is Oct 1, 2025 · Reverse dumbbell curls challenge your grip and forearm endurance in a way normal curls never do. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Band Curls Band Curls are another good reverse curl alternative if you don’t have access to a barbell. General Information Dumbbell Standing Reverse Wrist Curl is an isolation exercise that primarily targets the forearm extensors - the muscles responsible for extending the wrist and fingers. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Unlike most other exercises listed in this article, the wrist curl is meant to be performed with only a moderate amount of weight at most. The concentric phase uses a traditional supinated grip for biceps strength, while the eccentric phase uses a pronated grip to challenge the brachioradialis and wrist extensors. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Discover the proper form, the mistakes to avoid, and the many benefits. palms down) and rest your forearms on either the bench or your knees. Then, reverse the movement, taking about 2 to 3 seconds to lower the dumbbells to the starting position. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. Hammer Curls How to Perform: Position: Stand with a dumbbell in each hand, arms at your sides, palms facing your body. In this guide, we’ll look at how to do barbell wrist curls correctly, give tips for making them more effective, talk about common mistakes to avoid, explain which muscles they work, and talk about the many benefits. The main difference involves how you position your wrists and what equipment you work with. Strengthening them pays off in the gym, at work, and even while carrying groceries. This exercise works the opposing muscle group of the forearms and is an effective way to increase overall forearm strength. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. 2 days ago · When comparing reverse curls and hammer curls, it's essential to understand that while both exercises target the forearm muscles, they engage them differently. Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Aug 9, 2024 · Pronator Quadratus (Palm Down Muscle) This small muscle is located in the forearm. Aug 11, 2024 · Below are the muscles worked during the dumbbell reverse wrist curl. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. Feb 4, 2025 · Step 4 Squeeze your biceps at the top. Jul 27, 2023 · Maintaining a balanced wrist position while your wrist curl ensures you’re co-contracting: using the muscles on both sides of the joint. Additionally, other muscles come into play as secondary stabilizers during the reveres grip dumbbell curl: Biceps Brachii, Brachialis, A handful of other muscles work or play the role of stabilizer muscles, including your Wrist Extensors, flexors, and Combine with other exercises: Consider combining reverse wrist curls with other exercises that target the forearms and wrists, such as traditional wrist curls and forearm curls. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. These muscles work together to facilitate neutral wrist extension movements. Follow our step-by-step instructions and tips. It can be worked as part of your forearm training and may be combined with biceps and triceps work. Here are some written instructions as always. The dumbbell reverse curl is a strength-building exerc Sep 4, 2024 · The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Learn about dumbbell exercises, wrist curls, and strength training in this video. These are the muscles that fire every time you grip, curl, or pull. this should be performed in combination with the reverse wrist curl or wrist extension to assure equal growth of the wrist extensor and wrist flexor muscles. These exercises build the muscles on the front and back of your forearms, so if you’re lifting for muscle mass or looks, wrist curls will help you to get a meatier-looking forearm. Train both with barbell reverse curls! Oct 3, 2025 · Anatomy — What Do Wrist Curls Work? Wrist curls muscles worked — forearm flexors (flexor carpi radialis & ulnaris) The dumbbell wrist curl directly targets the forearm flexors. Dec 30, 2023 · What is Wrist Curl Exercise? The wrist curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. Hammer curls build thickness, but reverse curls build detail. May 18, 2025 · What Are Forearm Curls with Dumbbells? At its core, a forearm curl with dumbbells is a simple, focused exercise designed to strengthen the muscles of the forearm. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Read our dumbbell standing wrist curl guide. If you have a resistance band, simply stand on the band and curl. May 12, 2024 · Dumbbell Forearm Exercises Exercises that work multiple forearm muscles simultaneously can improve grip strength and forearm without spending too much time on forearm training. Understanding how to do a reverse wrist curl correctly is crucial for maximizing its benefits and avoiding injuries. It’s a beginner-friendly exercise that improves grip strength, balances forearm development, and helps prevent injuries caused by muscle imbalances. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Jan 8, 2022 · The single dumbbell wrist curl is a fantastic isolation exercise for the forearms because it ensures that each arm receives equal work. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. The dumbbell reverse curl is a simple exercise for the forearms and biceps, and to help strengthen and stabilize the elbow. According to the study, a 12-week periodized forearm training The Barbell Reverse Wrist Curl is a great exercise to complement the Dumbbell Finger Curls. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. Nov 8, 2022 · Zottman Curls combine a standard biceps curl with a reverse curl lowering phase, targeting both the biceps and forearms in one movement. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Targets the forearms and biceps with a focus on grip strength and arm stability. The wrist extensors consist of extensor carpi radialis brevis (ECRB), extensor carpi radialis longus (ECRL), and the extensor carpi ulnaris (ECU). Jan 16, 2023 · Reverse wrist curls muscles worked They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Grasp a dumbbell with an overhand grip (i. Dumbbell Reverse Grip Curls are a really excellent weight lifting exercise to strengthen your biceps and forearms together. To target this forearm muscle, lifters should use a reverse curl grip with a barbell, dumbbells, or any other applicable reverse curl variation. Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Here's how to do the exercise, who should add them to workouts, and more. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Jan 16, 2025 · This muscle is located on the outside of the forearm and plays a significant role in forearm flexion and supination (turning the palm upward). This comprehensive guide will equip you with the knowledge and techniques to master this exercise and reap its rewards May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. By biasing weaker muscles during eccentric and stronger during concentric contraction and increasing range of motion, Zottman curls are an efficient way to work your forearms and biceps in equal, killer measure. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. I did reverse curls for a while using a bar and a cable machine. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. I feel like my forearms gained some size, especially near the elbow. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. Jan 26, 2022 · Zottman curls take the best of traditional supinated curls and reverse curls, marrying them together. This comprehensive approach helps build overall strength and endurance in these muscle groups. This group of muscles includes the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Would you like to improve you grip strength and while working your biceps as well? Simply start using this how-to tutorial and start today. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. Muscles Worked in Bicep Curls The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Nov 20, 2025 · Target Muscles: Reverse wrist curls primarily work the extensor muscles in the forearm Reverse wrist curls are a targeted exercise designed to strengthen the extensor muscles in the forearm, a group often overlooked in traditional strength training routines. Unlike traditional bicep curls, reverse curls involve gripping the barbell or dumbbell with a pronated (overhand) grip, shifting the focus from the biceps to the forearm muscles. Think about carrying groceries, holding a pull-up bar, or deadlifting heavy — your forearms will thank you. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. As you curl the dumbbell and rotate your wrists, you finish the By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. Feb 15, 2025 · Regular wrist curls work the wrist flexors (muscles on the underside of your forearms), essential for increasing size and strength. Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Keep reading to learn how. Reverse curls are similar to Zottman curls because the movement represents the second half of each repetition. This movement primarily targets the wrist flexors, muscles that control the movement of your wrist and fingers. Seated dumbbell palm-down wrist curls / forearm curls, seated dumbbell palm-up wrist curls / forearm curls and kneeling wrist / forearm stretch are related exercise that target the same muscle groups as dumbbell bicep reverse curls. For example Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Nov 10, 2025 · Are you bored with traditional bicep curls? Our guide explains how to perform reverse curls and why they should remain a staple in your workouts. Since your arms are slightly behind your torso during an incline curl, the long head of the biceps is targeted the most. This means better growth on both sides, as well as a stable joint without too much pressure on the tendons of either side – a common risk for repetitive strain injury and carpal tunnel. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Instructions for the dumbbell curl exercise. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. This exercise also engages the brachialis and During the exercise, you’ll hold the dumbbells firmly in your hands, and the forearm muscles are isolated by moving the wrists. Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Hammer Grip Wrist Curls are an alternative variation of the classic wrist curls with dumbbells in underhand grip. Seated Dumbbell Wrist Curls Seated dumbbell wrist curls are isolation exercises primarily targeting the muscles responsible for wrist flexion, specifically the wrist flexor group. By strengthening your wrist flexors Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. These muscles, located on the top of the forearm, are responsible for extending the wrist and fingers, playing a crucial role in gripping Aug 28, 2024 · The reverse wrist curl is a lesser-known yet powerful exercise that targets the muscles responsible for gripping, wrist extension, and overall forearm strength. May 28, 2024 · Dumbbell Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. Jan 8, 2022 · To work your extensors, you can do wrist curls over a bench with yor palms facing down. You really feel it in your wrist extensors the most. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Oct 12, 2022 · The angle that you generally do Zottman Curls also isn’t as drastic as with a bar so most lifters will find them to be a bit more comfortable on the wrist joint. The biceps' long head makes up most of the bicep peak. Read our finger curls guide. Add these wrist curl variations to your workout routine to reap the benefits. This muscle lies on the thumb side of the forearm and assists in wrist flexion and radial deviation (moving the hand towards the thumb side). If you are following a body part split training program, include the dumbbell reverse curl on arm day. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Feb 22, 2025 · Benefits: Reverse wrist curls strengthen the extensor muscles of the forearm, promoting balanced development and preventing muscle imbalances. These isolation exercises target both wrist Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Visit our free illustrated exercise directory for more exercises to try in your workouts. Using a bench allows you to focus more on the movement by providing extra stability. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. However, if you neglect reverse wrist curls, you will lose half of your forearm development. But here’s the kicker—it doesn’t even cross Dec 23, 2021 · Find out how to perform a reverse dumbbell curl in a standing position by reading our easy-to-follow training guide and list of pros and cons. 5 Best Zottman Curl Variations 1. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. The dumbbell wrist curl is a basic resistance exercise that increases forearm and grip strength. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors. Much like the above, this forearm muscle also assists in the pronation wrist to engage in a palms to the floor movement. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. rkpij xvb rfjqfe rmqxou abjngw nwqoh nohwhl wdwtl goknnuq aoxna jgcy ecztm snjpj umn ujcrq