Reverse Wrist Curl

The Reverse Wrist Curl is an isolation exercise that strengthens the muscles on the top of your forearm - the wrist extensors. Training these muscles helps balance the grip muscles on the underside of the forearm and supports wrist stability during pressing, carrying, and pulling movements.

Set up by sitting or standing with your forearm supported on a bench, your thigh, or a padded surface. Hold a dumbbell or band with your palm facing down. Let your wrist bend so your knuckles drop toward the floor; your forearm should stay flat and still throughout the set.

Lift the knuckles upward as far as you can without moving your forearm. Lower the weight back down slowly and under control. Keep the tempo slow on the way down and avoid snapping the wrist at the bottom.

Breathe normally throughout. This is a small-muscle exercise, so use a light load and higher reps. To make it easier, use a lighter weight or a thinner band; to make it harder, slow the lowering phase even more or add a brief pause at the top. If you have a history of lateral elbow pain, progress gradually and reduce range or load if discomfort shows up.

Fault: The forearm lifts off the support or rolls forward. Fix: Keep the forearm pressed down from start to finish; only the hand and wrist should move.

Fault: Moving the elbow or shoulder to swing the weight. Fix: Lock the upper arm in place and make the wrist extensors do all the work.

Fault: Dropping the weight quickly at the bottom. Fix: Lower with a slow tempo and stop just before the joint feels forced.

Fault: Using too heavy a weight and shortening the range of motion. Fix: Reduce the load so you can move through a full, controlled arc.