Dumbbell Reverse Wrist Curl
The dumbbell reverse wrist curl is a wrist curl done with your palm facing down, lifting the back of your hand toward you. It trains the forearm extensors on the top of the forearm. Pick it to balance out wrist curls and grip work, which mostly train the palm side.
Muscles worked
The dumbbell reverse wrist curl trains the forearms.
Primary
Weekly sets for forearms
Hard sets per week that Swole.fit plans for forearms, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the dumbbell reverse wrist curl
- 01Sit on a bench and rest your forearm on your thigh or the bench, palm facing down and wrist past the edge.
- 02Hold a light dumbbell and let your wrist bend down toward the floor.
- 03Raise the back of your hand toward the ceiling as high as you can.
- 04Pause briefly at the top, then lower slowly to the stretched position.
Coaching cues
- Knuckles lead upward
- Forearm glued down
- Go lighter than wrist curls
Common mistakes
- Using the same weight as a regular wrist curl forces cheating, so start much lighter for the extensors.
- Raising the elbow to help lift moves the work elsewhere, so keep your forearm flat on the support.
- Dropping the dumbbell quickly skips the lowering work, so take two seconds on the way down.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers isolation work toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Dumbbell Reverse Wrist Curl alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your dumbbell reverse wrist curl free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.