Dumbbell Reverse Wrist Curl
Strengthen your forearms with Dumbbell Reverse Wrist Curls! Improve grip strength and wrist stability using this targeted exercise.
Required Equipment
Muscle Groups
Primary
Instructions
1. Set Up: Sit on a flat bench holding a dumbbell in each hand with your palms facing down (pronated grip).
2. Start Position: Lean forward and rest your forearms on your thighs, ensuring your wrists are just beyond the knees.
3. Curling: Allow your hands to open slightly, and the dumbbells to roll to the tips of your fingers.
4. Lifting: Curl the dumbbells upwards by extending your wrists and squeezing your forearm muscles at the top of the movement.
5. Hold & Lower: Hold the contraction briefly before slowly lowering the dumbbells back to the starting position.
6. Complete Reps: Perform the desired number of repetitions and sets.
Tips: Ensure your arms remain stationary throughout the exercise and only your wrists are moving. Start with a light weight to avoid injury and focus on form, as the wrist joints are delicate. Keep your movements controlled — avoid using momentum to curl the weights.
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