Isolation · Beginner

Reverse Wrist Curl

Isolation isolation exercise using dumbbell.

Movement pattern: Isolation
Difficulty: Beginner
Equipment: Dumbbell
Mechanics: Isolation
Sides: Bilateral
Main plane: Sagittal

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How to do the Reverse Wrist Curl

Cues reviewed by Kwabena Osei on 20 Sep 2026

Setup

Seated, forearms resting on your thighs or a bench with your wrists just past your knees, a pronated (overhand, palms-down) grip on the bar, dumbbells, or cable handle.

Let the bar drop down toward the floor, then extend your wrists to lift it as high as possible.
Keep your forearms pinned to your thighs/bench throughout -- only your wrists move.
Lower under control back to the stretched position.

Common mistakes

Letting the forearms lift off your thighs/bench to help move the weight, which brings the elbows into the movement instead of isolating the wrists.
Using much heavier weight than your wrist extensors can control -- this muscle group is noticeably weaker than the flexors trained in a standard wrist curl.

Muscles worked

Primary

Wrist extensors

Secondary

None listed in the graph

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

Wrist extensionprimary action
Wrist extensors (prime mover, high emphasis)

From the Knowledge Library

Anatomy · AnatomyWrist ExtensorsThe extensor carpi radialis longus/brevis and extensor carpi ulnaris — the mirror-image group to the wrist flexors, trained with reverse curls and reverse wrist curls.

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.