Reverse Wrist Curl

Setup

Sit on a bench with your forearms resting on your thighs, palms facing down. Hold a dumbbell in each hand with your wrists extended just beyond your knees, letting the weights hang toward the floor.

How to do it

1. Curl your wrists upward by raising the backs of your hands toward your forearms.
2. Squeeze your forearms at the top of the movement for one second.
3. Lower the dumbbells slowly under control until your wrists are fully extended.
4. Keep your forearms flat and motionless against your thighs throughout the movement.
5. Use only your wrists to move the weight, not your elbows or shoulders.

Watch out for

• ✗Lifting the elbows or forearms off the thighs, which reduces forearm isolation.
• ✗Using momentum or swinging the weights instead of controlled wrist movement.
• ✗Rushing through the lowering phase instead of maintaining tension throughout the full range.