Reverse Dumbbell Wrist Curl

Watch the video below to see a demonstration of proper form and technique for the reverse dumbbell wrist curl exercise. You can also check out some more forearm exercise videos or find exercises for other muscle groups.

Instructions for Reverse Dumbbell Wrist Curl

To perform a set of reverse dumbbell wrist curl:

1. Starting Position

   Sit on a bench with your knees bent and feet on the ground shoulder width apart. With your elbows bent and forearms resting on your thighs, hold 2 dumbbells with a pronated grip and let your hands drop toward the floor. Your trunk should be in a neutral position and your shoulders relaxed.

2. Concenric (Upward) Motion

   Without raising your elbows off of your thighs, curl your hands and the dumbbells up and toward your trunk so your palms are facing away from you.

3. Top position

   Pause at the top position for a 1 sec count while continuing to pull your hands toward your trunk.

4. Eccentric (Lowering) Motion

   Lower the dumbbells down under control until your hands have dropped below your forearms toward the ground. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of reverse dumbbell wrist curl repetitions before resting the dumbbells on the ground.

This completes one set of reverse dumbbell wrist curl.