Wrist reverse curl.
How To: Reverse Seated Wrist Curl ScottHermanFitness 2.
Wrist reverse curl So, It is an isolation exercise. Learn how to do this exercise, the muscles worked, and the main benefits. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. It builds the top ridge of the forearm, strengthens the wrist extensors, and ensures your grip and forearm structure stay balanced and resilient. Raise the weight by bending the May 9, 2022 · If you’re having wrist pain from curls, we need to get this issue sorted out for you so you can get back in there and start pumping away! Wrist pain from curls often results from irritated tendons, improper grip positioning, wrist instability, excessively heavy loads and training volume, and previous injury. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. Isometric hold (optional) - Hold for a second. Dumbbell Standing Reverse Wrist Curl is an isolation exercise that primarily targets the forearm extensors - the muscles responsible for extending the wrist and fingers. Jan 8, 2022 · Learn how to do the barbell reverse wrist curl over a bench to work your forearm extensors. Increase wrist strength with dumbbell reverse wrist curls. Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. Apr 19, 2024 · Exercises like seated wrist reverse curls improve grip strength, making you better at other lifts. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Rest your forearms on your thighs or a bench, allowing your wrists to hang off the edge. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Detailed exercise instructions, images, and replacement exercises. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. Aug 23, 2023 · Mistake #5: Ignoring Wrist Stabilization Exercises Strengthening the muscles surrounding your wrists through targeted stabilization exercises will help prevent pain and enhance overall wrist stability during curls. 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. Your hands should be at hip level, palms facing down. Understanding how to do a reverse wrist curl correctly is crucial for maximizing its benefits and avoiding injuries. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Incorporating wrist curl alternatives like reverse wrist curls, reverse curls, farmer’s walks, wrist rollers, and dead hangs can significantly improve forearm strength, grip endurance, and overall wrist stability. As I mentioned earlier, wrist extensors are generally more neglected in workout programs than wrist flexors. Reverse the motion by closing your grip and bending your wrist upwards. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. See full list on hortonbarbell. Muscle insufficiency will not be an issue in this position and it should be easy to properly overload the extensors with the forearm parallel to the ground, resting on one’s lap or over a bench. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. This movement primarily targets the wrist extensors, which are crucial for grip strength and overall upper body functionality. This exercise involves curling the wrist upwards against resistance, with the palm facing downwards. For example Nov 27, 2024 · Seated Reverse Wrist Curl What Is It: While sitting down, grasp a barbell or a pair of dumbbells with a pronated grip and rest one forearm on each of your legs. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. It involves using a cable machine to perform wrist curls in a reverse grip, which helps to strengthen the extensor muscles in the forearms. He's half right. e. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. Here's how to do the exercise, who should add them to workouts, and more. Read our dumbbell reverse wrist curl guide. By utilizing a cable machine, this exercise allows for constant tension throughout the range of motion, making it a superior choice for isolating Read our band reverse wrist curl guide. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. The reverse standing wrist curl stands out among forearm curl exercises because of its unique body position. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Another great exercises to pair the reverse curl with is the standard biceps curl or even a triceps exercise such as the cable pushdown. The only difference is that instead of flexing your wrists towards you, you’re extending them away from your body. They can help with rehabilitation and they’re a good way to improve grip strength or forearm strength as well. Learn about different types of curls in this dumbbell workout video. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Lower your hands towards the floor, and let the barbell roll out in your fingers. The bodyweight reverse wrist curl is a simple and versatile exercise. Sit or stand with your forearms resting on a bench or your thighs, your hands hanging over the edge. . Which muscles use in wrist curls? There are some muscles worked during Sep 24, 2016 · Complete guide to Reverse Wrist Curls (reverse-grip), a weight training exercise for developing the forearms. The Cable Reverse Wrist Curl is an exercise that targets the forearm muscles. Lower back down and repeat. Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. 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. Also, see the amazing benefits and alternatives that are on offer. However, for wrist safety, avoid going very heavy. Discover how this often-overlooked exercise can enhance your grip strength, sculpt powerful forearms, and take your physique to new heights. Incorporate exercises such as wrist curls and reverse wrist curls into your routine to build up those supporting muscles. Grip the barbell with an overhand grip (palms facing down) and arms fully extended. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Discover how your Reverse Wrist Curl performance compares to others and set new strength goals. Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Master the EZ bar reverse wrist curl with our detailed 2025 guide. Feb 15, 2025 · Whether doing a regular wrist curl, reverse wrist curl, or wrist extension, concentrating on your wrist flexors and forearm muscles promotes appropriate activation and maximum results. Oct 28, 2024 · What to know The reverse curl, also known as the hammer curl, targets the brachioradialis muscle and the flexor carpi radialis and ulnaris. Focus on squeezing 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. By using an overhand (pronated) grip, this curl The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Anecdotally, wrist curls often help people with golfer’s elbow, and reverse wrist curls help those with tennis elbow. This comprehensive guide will equip you with the knowledge and techniques to master this exercise and reap its rewards Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Looking to build stronger forearms and improve grip strength? Check out our detailed 2025 guide on the barbell reverse wrist curl exercise. The cable reverse wrist curl directly targets the wrist extensors, which is the opposite of the wrist flexors. Discover the top 10 benefits of this exercise for enhanced strength and definition. However, the movement is similar to other exercises, as you hold a barbell in your hand and move the weight by flexing and extending Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. So, similar to how wrist curls work the smaller muscles that support your wrist, the reverse biceps curl does the same and, over time, may contribute to stronger, more stable wrists. Incorporating this exercise into your routine can help prevent wrist injuries Jan 13, 2024 · The Cable Reverse Wrist Curl is a powerful move targeting the forearm extensor muscles. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. Oct 22, 2021 · REVERSE CURL This is a strengthening exercise for the common wrist extensors and elbow flexors. The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. You can also perform Reverse Wrist Curl kneeling - kneel down behind a bench and rest your forearms on the flat surface with your wrists hang off the edge and your palms facing downward. Forearms can be a resistant muscle to grow and may require a higher Jun 7, 2022 · Cable Reverse Wrist Curls Benefits of cable reverse forearm curls If you are regularly performing cable wrist curls, it makes sense to pair them with cable reverse wrist curls! You can even super-set (perform one movement after the other without rest) them to save time. Following recommended sets and reps for each exercise will lead to better muscle growth and endurance. We also made sure to include variations below as there are many ways to do this exercise. Mar 15, 2024 · Forearm exercises like reverse curls and wrist curls are crucial for building grip strength, enhancing athletic performance, and improving everyday functionality. This exercise is The Reverse Dumbbell Wrist Curl might look simple, but it’s one of the most underrated movements for total arm development. 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. 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. Strengthen Your Wrists And Forearms Effectively! Introduction to the Reverse Wrist Curl The Reverse Wrist Curl is a strength training exercise that primarily targets the forearm extensors, aiding in enhancing grip strength and wrist stability. To get started, stand facing the cable machine with your feet shoulder-width apart and grasp the bar with an overhand grip. With a tight core and shoulders pulled back, curl just your wrists upwards, keeping arms locked by your sides. Whether you’re using dumbbells, a curl bar, or hitting the Cable Machine Reverse Curl, this exercise demands attention in your workout routine. Commentary Barbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Oct 12, 2022 · Curl the bar up by flexing the forearms and curling the wrists up. How to perform Barbell Reverse Wrist Curl with proper form Starting Position Stand or sit on a bench with a barbell in front of you. It can be performed with a barbell or dumbbells and there are various methods for the movement. Instead of stabilizing your forearms while sitting on a weight bench or resting them on your thighs, your arms are positioned sideways behind your back. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. As for the technique, it’s virtually the same as for the standard cable wrist curl. Aug 11, 2024 · Boost your Forearm strength with the Band Reverse Wrist Curl! Target your Wrist Extensors, Brachioradialis, and Anconeus effectively. Jan 29, 2025 · The reverse curl, also known as the reverse wrist curl or the wrist extension curl, is a compound exercise that primarily targets the wrist extensor muscles. Master the dumbbell reverse curl with our 2025 guide. Jan 13, 2024 · This is how to do a reverse wrist curl to target the extensor muscles of the forearm. This exercise can be done with different variations and weights to increase the intensity and challenge the muscles. Lwearn how to do this exercise, the muscles worked, and the main benefits. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Hand gripper If you don’t want to trek to the crowded gym just to train your forearms, then using a hand gripper at home is an effective solution for increasing your lower arm muscularity and strength. Keep reading to learn how. Aug 11, 2024 · Do wrist curls and reverse curls in a super set. This exercise is great for growing the forearms and can also be a tool to help with both elbow and wrist pain May 10, 2022 · Reverse wrist curls are an excellent way to strengthen your wrists. Aug 11, 2024 · Boost your Forearm strength with the Barbell Wrist Curl! Target your Flexor Carpi Radialis, Flexor Carpi Ulnaris, and more. Unlike traditional wrist curls, which focus on the flexor muscles on the underside of the forearm, reverse wrist curls engage the extensor group, including the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. [1] It is therefore an isolation exercise. This exercise is especially useful for those who engage in sports or Develop powerful and sculpted forearms with reverse wrist curls. Nov 20, 2025 · Reverse wrist curls are a targeted exercise designed to strengthen the muscles on the top of the forearm, specifically the extensor muscles. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. In the image below, you can see the Barbell Reverse Wrist Curl definitely is a really good physical exercise to build your Wrist Extensors. Reverse Wrist Curls (Barbell) Performance Description Sit on a flat bench, and lean forward. Execution Dec 4, 2018 · Reverse dumbbell and barbell wrist curls are fine options; feel free to also use a cable machine. 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. Feel free to try these exercises for prevention or to see if they can help calm down a flare-up, but if you’re in real pain or if the pain isn’t getting better, seek care from a physical therapist or other medical Jan 5, 2022 · Top 7 wrist curl alternatives This list covers the best reverse wrist curl alternatives as well as substitutes for regular wrist curls. Keep the elbow directly below of your shoulder during this exercise and keep your core braced to hold a neutral spine. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist How to Do Barbell Wrist Curls Grab a barbell with an underhand grip and rest your forearms against your thighs, or alternatively against a bench. Start by holding a dumbbell with a palms down grip. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. wrist motion alone), curl the weight upward, exhaling throughout the movement. 1. Oct 9, 2021 · Unlock the hidden potential of your forearms with reverse curls, the secret to building impressive strength and definition. 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. Moreover, the wrist curl Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. 82M subscribers Subscribed 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. Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Follow our step-by-step instructions and tips. 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. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. These isolation exercises target both wrist flexor and extensor muscles, making them essential for improving grip strength and forearm strength. Find out how strong you are compared to other lifters at your bodyweight. Reverse Wrist Curl Reverse Wrist Curl isn’t so much an alternative to Wrist Curls, but more of a complimentary exercise. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Use our calculator to find your level and get personalized improvement tips. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. However, understanding the differences between these two exercises is essential for optimizing your training regimen. palms down) and rest your forearms on either the bench or your knees. Oct 26, 2024 · Build impressive forearms with the Barbell Reverse Wrist Curl! Learn the proper form, avoid common mistakes, and elevate your lower arm workouts for real results. Mixing up exercises with the EZ bar keeps gym time fun and targets all different muscles. Grasp a dumbbell with an overhand grip (i. Reverse wrist curls directly target the extensor muscles, leading to improved wrist extension strength, which is crucial for activities like throwing, typing, and playing musical instruments. Eccentric phase Lower the weight by flexing your wrist to hang in front of the knees and repeat the movement. Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. This comprehensive guide will delve into the mechanics, benefits, muscles targeted, and variations of reverse curls Nov 11, 2019 · Use the cable reverse wrist curl to overload your wrist extensors and build your forearms. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. It's ideally suited for athletes, climbers, or anyone who uses their hands extensively in their daily activities or work. 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. Jan 8, 2022 · The solution? Cable reverse wrist curls. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. 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. May 20, 2024 · Proper reverse curl form involves maintaining a strong, stable, neutral wrist positioning, meaning you must activate your wrist extensors from start to finish. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Also, see 5+ amazing alternatives! Nov 26, 2024 · This one exercise is all you need to beef up your arms. But there's no reason you shouldn't do all three. Grip: Hands should be palms facing down (overhand grip). Learn proper form and tips for success! Nov 7, 2024 · Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight but are most commonly done with a dumbbell. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Reverse the motion by closing your grip and bending your wrists upwards. You can pair this with regular cable wrist curls for a superset (and a crazy forearm pump). If you want to Read our barbell reverse wrist curl guide. Strengthen your forearms and your grip with expert tips and techniques. Wrist curls, on the other hand, specifically target the flexor muscles of your forearm, primarily the flexor carpi radialis and ulnaris. 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. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Aug 11, 2024 · Here are step-by-step instructions for the basic seated dumbbell reverse wrist curl. It’s a beginner-friendly exercise that improves grip strength, balances forearm development, and helps prevent injuries caused by muscle imbalances. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the Jul 7, 2024 · Before we jump into the specifics of reverse curls and reverse wrist curls, it’s essential to understand the anatomy of your forearms. Improve your forearm strength and balance with proper form, set and rep guide and tips. Here's how to do the reverse biceps curl with picture-perfect form. The Cable Standing Wrist Reverse Curl is an effective exercise designed to enhance forearm strength and muscular endurance. Learn how to do the perfect reverse curl. Stance: Sit on a bench or stand, holding a dumbbell in each hand. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Nov 17, 2023 · Learn How To Perform The Reverse Wrist Curl Exercise Correctly With Our Video Guide. Also, find out the 3 key mistakes that you MUST avoid. Strengthen Your Forearms And Improve Grip Strength In Just Minutes A Day! Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Learn proper form and tips for success! Learn How To Perform The Cable Standing Wrist Reverse Curl With Our Comprehensive Video Guide. Are you searching to enjoy excellent technique and build-up your Wrist Extensors quickly? Simply start using our how to tutorial so that you start out immediately. Learn proper form and techniques. Grasp a barbell with an overhand grip (i. Discover the proper form, the mistakes to avoid, and the many benefits. 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. How To: Reverse Seated Wrist Curl ScottHermanFitness 2. Reply reply SirVanderhoot • Detailed instructions on how to perform the Barbell Reverse Wrist Curl. Most can benefit from performing this exercise in 2025. com Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. This drill works the forearm extensors. Using your wrists alone (i. Using a bench allows you to focus more on the movement by providing extra stability. lkidokpkwlphtthdbptyumrrnksjfhuoesyxialirqwqxhfrtfczhdikdxfnlhqjuoolzoly