How to do the Dumbbell Reverse Wrist Curl
Sit with your forearms on your thighs and a dumbbell in each hand, palms facing down.
Let your wrists hang past your knees.
Raise the dumbbells by bending your wrists up.
Lower slowly and under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Grip strength limits every pull and carry. Wrist curls, reverse curls and loaded carries build forearms that hold on.
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