Seated Dumbbell Reverse Wrist Curl
Seated Dumbbell Reverse Wrist Curl is a resistance exercise – isolated wrist movement exercise involving Forearm extensors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm extensors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Resistance exercise – isolated wrist movement
Exercise technique
- Sit
Sit on a bench with feet planted and light dumbbells ready.
- Forearms
Rest your forearms on your thighs with palms down.
- Free wrists
Extend your hands beyond your knees while keeping your elbows supported.
- Grip
Hold the handles with closed hands and start with wrists aligned to forearms.
- Raise
Exhale as you lift the backs of your hands toward the ceiling.
- Top control
Pause briefly without hitting the wrist's backward end range.
- Lower
Slowly lower the dumbbells through a small arc and repeat with muscular control.
Key technique points
- Use light dumbbells.
- Keep palms facing down.
- Do not lift your forearms.
- Direct the backs of your hands upward.
- Maintain a closed finger grip.
- Do not release the descent.
Common mistakes
Dropping the wrist under heavy load
Do not merely carry the handles without lifting the backs of your hands; choose light dumbbells suited to active wrist extension.
Pulling through the elbows
Do not lift your forearms off your thighs to raise the weights; separate wrist movement from the shoulders and elbows.
Opening the fingers
Do not let the handle slip from your palm-down grip; keep your grip closed throughout.
Bending sideways
Do not tip the dumbbell toward your little finger; track the back of your hand straight upward.
Hard top stop
Do not slam your wrist backward at the top; stop under control within a small active range.
Dropping quickly
Do not surrender the descent to gravity; brake through the downward arc with your forearm extensors.
Frequently asked questions
Seated Dumbbell Reverse Wrist Curl: why is “Dropping the wrist under heavy load” a mistake?
Do not merely carry the handles without lifting the backs of your hands; choose light dumbbells suited to active wrist extension.
Seated Dumbbell Reverse Wrist Curl: why is “Pulling through the elbows” a mistake?
Do not lift your forearms off your thighs to raise the weights; separate wrist movement from the shoulders and elbows.
Seated Dumbbell Reverse Wrist Curl: why is “Opening the fingers” a mistake?
Do not let the handle slip from your palm-down grip; keep your grip closed throughout.
Seated Dumbbell Reverse Wrist Curl: why is “Bending sideways” a mistake?
Do not tip the dumbbell toward your little finger; track the back of your hand straight upward.
Seated Dumbbell Reverse Wrist Curl: why is “Hard top stop” a mistake?
Do not slam your wrist backward at the top; stop under control within a small active range.
Seated Dumbbell Reverse Wrist Curl: why is “Dropping quickly” a mistake?
Do not surrender the descent to gravity; brake through the downward arc with your forearm extensors.
What should I focus on when doing Seated Dumbbell Reverse Wrist Curl?
Use light dumbbells. Keep palms facing down. Do not lift your forearms. Direct the backs of your hands upward. Maintain a closed finger grip. Do not release the descent.
Related exercises
- Cable Wrist Curl
- Seated Dumbbell Palms-Down Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Wrist Roller
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.