Reverse wrist curls 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. Barbell reverse wrist curls are an isolation resistance exercise that primarily targets the wrist extensor muscles. 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. Grasp a dumbbell with an overhand grip (i. This exercise is great for growing the forearms and can also be a tool to help with both elbow and wrist pain Jan 12, 2021 · You could technically work on your forearms all week if you bounce between wrist curls and reverse wrist curls. Nov 17, 2023 · Learn How To Perform The Reverse Wrist Curl Exercise Correctly With Our Video Guide. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. 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. Most forearm exercises, such as wrist curls, focus on the flexor muscles (front of the forearm). Here's how to do the reverse biceps curl with picture-perfect form. e. 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. Find out the benefits of this exercise for your forearm proportions, strength, and injury prevention, and discover 3 useful alternatives. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Strengthen Your Wrists And Improve Grip Strength In Just Minutes A Day! Master the EZ bar reverse wrist curl with our detailed 2025 guide. 82M subscribers Subscribed 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. Read our band reverse wrist curl guide. Dumbbell Standing Reverse Wrist Curl is an isolation exercise that primarily targets the forearm extensors - the muscles responsible for extending the wrist and fingers. How does your strength stack up? Discover How To Perform The Band Reverse Wrist Curl With Our Comprehensive Video Guide. What are the benefits of wrist curls and reverse wrist curls? Barbell Reverse Wrist Curl definitely is a really good physical exercise to build your Wrist Extensors. This translates to better performance in both daily activities and the gym. Learn proper form and techniques. Using your wrists alone (i. Which muscles use in wrist curls? There are some muscles worked during The reverse preacher curl is a suitable alternative to the reverse wrist curls because it targets the forearms muscles and biceps. The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. Add these wrist curl variations to your workout routine to reap the benefits. Sam Sulek warns for the importance of training forearms, and points to an exercise: Dumbell Reverse Wrist Curls! Jan 4, 2022 · Read our guide to learn the average wrist curl weight for beginners, intermediates, and advanced lifters. This variation offers a more controlled and isolated Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. 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 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. 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. Heavy weights could over extend your wrists. Barbell reverse wrist curls are an excellent isolation exercise for strengthening your forearms and grip. May 10, 2022 · Reverse wrist curls are an excellent way to strengthen your wrists. Reverse Wrist Curls (Barbell) Performance Description Sit on a flat bench, and lean forward. Eccentric phase Lower the weight by flexing your wrist to hang in front of the knees and repeat the movement. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the 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. So, It is an isolation exercise. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. 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. This comprehensive guide will delve into the mechanics, benefits, muscles targeted, and variations of reverse curls 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. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Feb 15, 2025 · However, if you neglect reverse wrist curls, you will lose half of your forearm development. Strengthen your forearms and your grip with expert tips and techniques. 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 A reverse wrist curl works on your forearm, wrist and hand strength. You can perform reverse wrist curls with either an underhand or overhand grip using a barbell, or with a cable machine, fitness band, or dumbbells, including the hammer grip Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. A similar exercise that works on a different section of the forearm is the “regular” wrist curl. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. Discover how your Reverse Wrist Curl performance compares to others and set new strength goals. Learn proper form and tips for success! Sep 24, 2016 · Complete guide to Reverse Wrist Curls (reverse-grip), a weight training exercise for developing the forearms. But there's no reason you shouldn't do all three. If you want to Nov 26, 2024 · This one exercise is all you need to beef up your arms. 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. Use our calculator to find your level and get personalized improvement tips. Tables of Reverse Wrist Curl strength standards for men and women. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Developing these muscles aids in grip strength, wrist mobility, injury prevention, and total body muscular 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. Lwearn how to do this exercise, the muscles worked, and the main benefits. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. 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. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. 3 days ago · Reverse wrist curls focus on the extensor muscles of the forearm, balancing muscle development. Drop your wrist down, and curl it back up, up and down very smoothly. Also, find out the 3 key mistakes that you MUST avoid. Here's how to do the exercise, who should add them to workouts, and more. Master the dumbbell reverse curl with our 2025 guide. It can be performed with a barbell or dumbbells and there are various methods for the movement. . Strengthen Your Forearms And Improve Grip Strength In Just Minutes A Day! 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. Mar 15, 2024 · Forearm exercises like reverse curls and wrist curls are crucial for building grip strength, enhancing athletic performance, and improving everyday functionality. The reverse standing wrist curl stands out among forearm curl exercises because of its unique body position. He's half right. Repeat for 10 to 15 reps. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Reply reply SirVanderhoot • Read our barbell reverse wrist curl guide. However, understanding the differences between these two exercises is essential for optimizing your training regimen. You can prop up your wrist on an incline bench or in a squat rack and then do your rev wrist curls with as much Rom as you like. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Sit or stand with your forearms resting on a bench or your thighs, your hands hanging over the edge. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. It’s a beginner-friendly exercise that improves grip strength, balances forearm development, and helps prevent injuries caused by muscle imbalances. May 18, 2025 · The barbell version, known as “reverse wrist curls,” can be done with both hands on the bar and allows you to lift heavier weights. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. 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. This exercise can be done with different variations and weights to increase the intensity and challenge the muscles. The Cable Reverse Wrist Curl is an exercise that targets the forearm muscles. Why it works: Wrist curls help activate the flexor muscles that control wrist movement and grip. 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. Dumbbell Reverse Wrist Curl Tips It’s a common mistake to try heavier weights with an exercise like this. The cable reverse wrist curl directly targets the wrist extensors, which is the opposite of the wrist flexors. wrist motion alone), curl the weight upward, exhaling throughout the movement. Reverse wrist engage the wrist extensors (the muscles on top of your forearms), balancing your grip strength and generating a thick forearm appearance. Keep reading for a closer look at each exercise and how to do them right. It involves using a cable machine to perform wrist curls in a reverse grip, which helps to strengthen the extensor muscles in the forearms. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Most can benefit from performing this exercise in 2025. Reverse Wrist Curls This is the opposite of the standard wrist curl. The movement is similar to other forearm curls, involving bending and extending your wrists to move the barbell. May 1, 2025 · The workout typically includes exercises such as wrist curls, reverse wrist curls, hammer curls, and farmer's walks, which target the muscles in the forearms from different angles and movements. 1. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. 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. Learn how to do this exercise, the muscles worked, and the main benefits. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Nov 11, 2019 · Use the cable reverse wrist curl to overload your wrist extensors and build your forearms. Rest days are one of the most important aspects of building muscle, and if you can rest your forearms while still managing to work on your forearms, your grip strength and your muscle mass are going to be absolutely out of this world. Jan 13, 2024 · This is how to do a reverse wrist curl to target the extensor muscles of the forearm. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. It is convenient and only requires an EZ curl bar and a preacher machine seat. The bodyweight reverse wrist curl is a simple and versatile exercise. In this video exercise guide, you'll learn the proper form and technique to maximize your results. Grip: Hands should be palms facing down (overhand grip). Increase wrist strength with dumbbell reverse wrist curls. Moreover, the wrist curl Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. Sit with your forearms resting on a bench or table edge, holding dumbbells with palms facing down. This complete guide includes several reverse curl variations. Detailed exercise instructions, images, and replacement exercises. The muscles in your forearm aren’t very big, so it doesn’t take much to give them a workout. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Building stronger forearms doesn’t have to rely on wrist curls alone. For example This drill works the forearm extensors. 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. Understanding how to do a reverse wrist curl correctly is crucial for maximizing its benefits and avoiding injuries. Apr 4, 2025 · Repeat for 10 to 15 reps per wrist. However, for wrist safety, avoid going very heavy. 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. I like do rev wrist curls like that, with my arms straight and slightly raised. 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. We also cover how many sets and repetitions to perform. This exercise is Jan 8, 2022 · Learn how to do reverse wrist curls with dumbbells to work your forearm extensors and avoid common mistakes. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Apr 9, 2022 · Use the dumbbell reverse wrist curl over bench to build more mass in your forearms and enhance grip strength. This guide will walk you through the intricacies of how to do reverse curls properly, ensuring you get the most out of this powerful exercise. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Detailed instructions on how to perform the Barbell Reverse Wrist Curl. 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. Jan 8, 2022 · Learn how to do the barbell reverse wrist curl over a bench to work your forearm extensors. 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. Aug 11, 2024 · Boost your Forearm strength with the Band Reverse Wrist Curl! Target your Wrist Extensors, Brachioradialis, and Anconeus effectively. This exercise is especially useful for those who engage in sports or 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. 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. Jan 3, 2025 · Overview Reverse curls, also known as hammer curls, are a fantastic exercise for targeting your brachialis and brachioradialis muscles, which are essential for forearm strength and grip power. 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. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. 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. This comprehensive guide will equip you with the knowledge and techniques to master this exercise and reap its rewards Read our dumbbell reverse wrist curl guide. 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. Stance: Sit on a bench or stand, holding a dumbbell in each hand. 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. palms down) and rest your forearms on either the bench or your knees. How To: Reverse Seated Wrist Curl ScottHermanFitness 2. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. 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. Using a barbell can engage both forearms simultaneously, potentially allowing for greater load compared to using individual dumbbells. 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. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. In the image below, you can see the Looking to strengthen your wrists and forearms? The dumbbell reverse wrist curl is a fantastic exercise for targeting those areas. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Also, see 5+ amazing alternatives! Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. However, the movement is similar to other exercises, as you hold a barbell in your hand and move the weight by flexing and extending Dec 4, 2018 · Reverse dumbbell and barbell wrist curls are fine options; feel free to also use a cable machine. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. With your palm facing down, lift and lower your wrist using a controlled motion. By using an overhand (pronated) grip, this curl In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Reverse curls are often overlooked but they're essential to forearm strength and grip. This exercise involves curling the wrist upwards against resistance, with the palm facing downwards. 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. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Wrist curls, on the other hand, specifically target the flexor muscles of your forearm, primarily the flexor carpi radialis and ulnaris. Isometric hold (optional) - Hold for a second. Find out how strong you are compared to other lifters at your bodyweight. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Learn about different types of curls in this dumbbell workout video. Discover the top 10 benefits of this exercise for enhanced strength and definition. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. 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. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Follow our step-by-step instructions and tips. Develop powerful and sculpted forearms with reverse wrist curls. Jun 6, 2024 · Cable Reverse Wrist Curl Cable Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. Reverse Dumbbell Wrist Curl Over Bench instruction video & exercise guide! Learn how to do reverse dumbbell wrist curl over bench using correct technique for maximum results! 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. They can help with rehabilitation and they’re a good way to improve grip strength or forearm strength as well. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. 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 how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Grasp a barbell with an overhand grip (i. The movement pattern of this exercise is also functional, meaning it mimics everyday movements. [1] It is therefore an isolation exercise. 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. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Improve your forearm strength and balance with proper form, set and rep guide and tips. They will allow you to lift heavier weight and improve arm strength. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat 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. rknb dybqez qrzxz remasgx kddu ctybl amrhg kndwd tybyt eknu unocw prlhbad ndlde dpqgb zwbho