Reverse wrist curls barbell or dumbbell 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. 20 or until-fail reverse wrist curls (20 pound barbell) Farmers carry dumbells so heavy that I can't hold on for over 30 seconds. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. 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. Sep 20, 2025 · Stuck between choosing Dumbbell Wrist Curl and Reverse Barbell Wrist Curl for your core sessions? Wondering which is more effective or the right time to fit each into your plan? Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. 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. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. 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. The Dumbbell Reverse Curl starts with a dumbbell in each hand, with feet shoulder-width apart and hands by the sides. May 10, 2022 · Do this exercise exactly as you would regular reverse wrist curls, but holding onto each end of a resistance band instead of using a barbell or dumbbell. Here's how to do the exercise, who should add them to workouts, and more. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Find out how strong you are compared to other lifters at your bodyweight. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls 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 wrist extensor muscles. Jan 8, 2022 · Learn how to do the barbell reverse wrist curl over a bench to work your forearm extensors. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. The Barbell Reverse Curl is a great exercise to complement the Barbell Wrist Curl because it works the opposing muscle group. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. palms down) and rest your forearms on either the bench or your knees. e. As for the reverse wrist curl, a 20lb barbell and 10lb dumbbells are decent for both beginners and mid-intermediates. Learn how to do it and more. You may do reverse curls using free weights, resistance bands, or even a cable machine. Aug 25, 2023 · Barbell wrist curls are used alongside reverse wrist curls and other forearm isolation exercises so as to create a more comprehensive forearm workout - an important distinction, as the wrist curl only targets one section of the forearms. Grip the barbell with an overhand grip (palms facing down) and arms fully extended. Forearms can be a resistant muscle to grow and may require a higher Sep 4, 2024 · Reverse Curl Muscles Worked The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Apr 9, 2022 · Use the dumbbell reverse wrist curl over bench to build more mass in your forearms and enhance grip strength. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. 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. Support your forearm on your lap (or kneel behind a bench, or use any convenient flat surface like the top of a reverse hyper machine). Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Detailed instructions on how to perform the Barbell Reverse Wrist Curl. Which muscles use in wrist curls? There are some muscles worked during Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Aug 26, 2025 · Build better arms with the Reverse Curl. So, It is an isolation exercise. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. wrist motion alone), curl the weight upward, exhaling throughout the movement. Read our dumbbell reverse wrist curl guide. Detailed exercise instructions, images, and replacement exercises. Lift the dumbbells with palms in a pronated position keeping the elbows close Develop powerful and sculpted forearms with reverse wrist curls. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. By gripping a barbell with an overhand grip and moving it up and down using your wrists, you’ll effectively work your forearms. See which version of the bicep curl is best suited for your needs as a lifter. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Strengthen your forearms and your grip with expert tips and techniques. Nov 20, 2025 · Reverse wrist curls are a targeted exercise designed to strengthen the muscles on the top of the forearm, specifically the extensor muscles. But there's no reason you shouldn't do all three. (usually for me that's 60 lbs in each hand) 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 targets your brachioradialis, not your biceps brachii. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Grasp a barbell with an overhand grip (i. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Master the EZ bar reverse wrist curl with our detailed 2025 guide. He's half right. They can be done with both dumbbells and barbells. Seated wrist curls, on your lap (or a bench or table) This type combines the wrist and finger curl. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. Feb 10, 2025 · Barbell Wrist Curls vs Dumbbell Wrist Curls Each has its pros and cons; dumbbells can be easier on the wrists as they are able to move and flex freely without being locked in place with a barbell. Nov 26, 2024 · Frequently Asked Questions How to Do the Reverse Biceps Curl Like most other curls, you can perform the reverse biceps curl with a barbell, dumbbells, a loadable cambered bar, or even cables. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Unlike traditional wrist curls, which focus on the flexor muscles on the underside of the forearm, reverse wrist curls engage the extensor group, including the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Read our barbell reverse wrist curl guide. Follow our step-by-step instructions and tips. Also, find out the 3 key mistakes that you MUST avoid. Compare your Reverse Wrist Curl lifts to others in your weight class using our strength tool. This exercise is Dec 4, 2021 · You might be familiar with reverse curls! Many people can be seen in the gym performing reverse curls with a barbell or on a cable machine. Mar 16, 2024 · The reverse curl focuses on bicep development and wrist strength, while the reverse fly targets the posterior chain of the shoulders. Stance: Sit on a bench or stand, holding a dumbbell in each hand. Learn about different types of curls in this dumbbell workout video. Reverse the motion by closing your grip and bending your wrists upwards. The movement pattern of this exercise is also functional, meaning it mimics everyday movements. Reverse curls are often overlooked but they're essential to forearm strength and grip. This translates to better performance in both daily activities and the gym. Increase wrist strength with dumbbell reverse wrist curls. 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. If you have a resistance band, simply stand on the band and curl. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist May 24, 2023 · The dumbbell reverse wrist curl is a rather uncommon form of the reverse wrist curl, oftentimes performed in the hopes of strengthening the various smaller muscles located along the forearm, the majority of which possess a distal attachment point at the elbow. Besides this variation, there are other options like dumbbell wrist curls, hammer grip wrist curls, and reverse grip barbell wrist curls to incorporate into your workout Jul 21, 2023 · Equipment Needed to Reverse Curl Reverse curls may be performed with any number of different free weight implements, but are most effective when performed with a pair of dumbbells or with an EZ-barbell, as the usage of a straight barbell may place strain on parts of the wrists and forearms. Keep reading for a closer look at each exercise and how to do them right. They will allow you to lift heavier weight and improve arm strength. However, the isotonic motion is the same. Are you looking to develop your forearms and grip strength without adding additional time to your workouts? Aug 14, 2017 · Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. Learn how to do this exercise, the muscles worked, and the main benefits. 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. You can do it with a barbell or with dumbbells. 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 How to Do Barbell Wrist Curls Grab a barbell with an underhand grip and rest your forearms against your thighs, or alternatively against a bench. The reverse grip is particularly useful in forcing the forearms to become involved in some of the workload. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Train both with barbell reverse curls! Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Aug 7, 2021 · The barbell reverse wrist curl over bench is a great exercise for building the wrist extensor muscles of your forearms. Also, see 5+ amazing alternatives! Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. By incorporating these exercises into your routine, you can unlock optimal muscle growth and improve your overall fitness. This exercise targets the brachioradialis, a muscle that runs along the forearm. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. What are Reverse Curls? Reverse curls are bicep contractions but with your palms facing downward, unlike bicep curls where you hold the barbell or dumbbell with your palms facing towards you. Want to build strong, defined forearms in 2025? We discuss how to do the barbell reverse curl, target muscles, expert tips, and more. The movement is similar to other forearm curls, involving bending and extending your wrists to move the barbell. Discover the proper form, the mistakes to avoid, and the many benefits. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Execution Detailed instructions on how to perform the One Arm Dumbbell Reverse Wrist Curl. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. There are various variations to it which I discuss below. 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. By targeting the extensor muscles along the back of your forearms, this movement contributes to balanced arm development and supports overall upper body strength. 1. Reverse Wrist Curls: Sep 24, 2016 · Complete guide to Reverse Wrist Curls (reverse-grip), a weight training exercise for developing the forearms. Jan 20, 2023 · Your standard biceps curls—dumbbell curls, barbell curls, almost any type of curl—works best with your wrists staying throughout each set from a neutral position. Both exercises involve curling with a barbell, but the two exercises differ in the grip used while curling. This makes it even more portable than normal reverse wrist curls since all you need is a cable machine! Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Our complete guide to forearm curls covers the form, common mistakes, and benefits. . For example Oct 26, 2024 · The Barbell Reverse Wrist Curl is a highly effective exercise for developing forearm strength and enhancing grip power. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. Keep reading to learn how. 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. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. The standing dumbbell reverse curl is a variation of the standing dumbbell curl and an exercise used to strengthen the muscles of the biceps. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for 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. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Depending on where you position your thumb, the exercise can also be used to strengthen your grip. The reverse barbell curl is an excellent exercise for building your biceps and your grip strength. 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. It helps to target the same muscles as the Barbell Reverse Wrist Curl, but from a different angle. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Using a bench allows you to focus more on the movement by providing extra stability. Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. Reverse the motion by closing your grip and bending your wrist upwards. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. 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. Band Curls Band Curls are another good reverse curl alternative if you don’t have access to a barbell. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Additionally, you may choose to perform this biceps exercise standing or seated. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. Master the dumbbell reverse curl with our 2025 guide. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Discover the top 10 benefits of this exercise for enhanced strength and definition. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Bicep isolation work is particularly helpful for those looking to achieve aesthetics and building a balanced physique. The Barbell Wrist Curl is a great exercise for isolating and strengthening your forearm muscles. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Grip strength is vital in certain sports – tennis, softball, and rock climbing, for example. Includes technique, training tips, benefits, muscles worked, alternatives, variations and mistakes. This complete guide includes several reverse curl variations. Learn how to do the perfect reverse curl. Commentary Barbell wrist curls train the muscles in the forearm that flexes (bends) the wrist How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Barbell Curls use a supinated grip (underhand), while a Reverse Barbell Curl uses a pronated grip (overhand). Reverse Wrist Curls (Barbell) Performance Description Sit on a flat bench, and lean forward. Improve your forearm strength and balance with proper form, set and rep guide and tips. Building stronger forearms doesn’t have to rely on wrist curls alone. Learn the techniques! Barbell reverse wrist curls are an isolation resistance exercise that primarily targets the wrist extensor muscles. The deltoids and trapezius muscles are also active, but only for stabilization. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. Search "dumbbell" @bluecollarfitness2712 Dumbbell Reverse Seated Wrist Curl 878 Dislike 19 How to perform Barbell Reverse Wrist Curl with proper form Starting Position Stand or sit on a bench with a barbell in front of you. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Some people like these better than the type I described above. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Jan 4, 2022 · It’s much easier to assess wrist curl strength based on reps and sets rather than 1RM performance because the former is more important for grip strength and hypertrophy. It is one of the popular exercises to train not only your biceps but also your forearms. Using your wrists alone (i. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. The Seated Dumbbell Reverse Grip Concentration Curl is an excellent alternative or complementary exercise to the Barbell Reverse Wrist Curl. Also, see the amazing benefits and alternatives that are on offer. Rest your forearms on your thighs or a bench, allowing your wrists to hang off the edge. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. Oct 12, 2022 · The angle that you generally do Zottman Curls also isn’t as drastic as with a bar so most lifters will find them to be a bit more comfortable on the wrist joint. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. Sep 7, 2024 · 5 Best Reverse Curl Alternatives Whether you’re dealing with wrist discomfort, seeking variety, or simply want to target your forearms from different angles, there are plenty of effective … Dec 15, 2022 · Barbell Curls and Reverse Barbell Curls are two popular exercises that target the biceps. 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. Aug 30, 2014 · Reverse Barbell Wrist Curl Reverse Dumbbell Wrist Curl Wrist Roller Reverse Barbell Curl Closing Thoughts Forearm exercises and hand strength training for building a strong grip are important components of a complete workout which are often overlooked. Grip: Hands should be palms facing down (overhand grip). But many people don’t like this exercise because it hurts their wrist when performing reverse curls. Learn proper form and techniques. Plus, discover the 4 mistakes to avoid for the best results. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Read our dumbbell standing wrist curl guide. Add these wrist curl variations to your workout routine to reap the benefits. May 9, 2022 · If you’re having wrist pain from curls, we need to get this issue sorted out for you so you can get back in there and start pumping away! Wrist pain from curls often results from irritated tendons, improper grip positioning, wrist instability, excessively heavy loads and training volume, and previous injury. Grasp a dumbbell with an overhand grip (i. Reply reply SirVanderhoot • Barbell reverse wrist curls are an excellent isolation exercise for strengthening your forearms and grip. Lower your hands towards the floor, and let the barbell roll out in your fingers. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. Learn the difference between barbell curl vs dumbbell curl. They are a highly effective way to target the forearm and bicep muscles. tfe lnpocfrz olpp wzll vmar kmos cyxvde mdwz tzxmg ege zjygxcx uvsfw oej crv cufnvgf