Reverse Wrist Curl

The reverse wrist curl targets the wrist extensors of the forearm using a pronated grip. These are often underdeveloped relative to the wrist flexors.

Beginner 💪 Forearms Isolation Isolation
3
Sets
15–20
Reps
45 sec
Rest
Isolation
Type
🏋️ Barbell🏋️ Dumbbell
Reverse Wrist Curl — start and finish positionsSTARTFINISH
Barbell Dumbbell
Forearms Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Forearms training guide →

Primary
Forearms
Highlighted muscles

How To Perform

  1. 1 Drape forearms over thighs with a pronated grip.
  2. 2 Lift the wrists upward toward the ceiling.
  3. 3 Lower slowly to the start.

Form Cues

  • ✓ Use a very light weight — the extensors are significantly weaker than the flexors.

Common Mistakes

  • ✗ Too much weight leading to poor range of motion.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Reverse Wrist Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Reverse Wrist Curl? These alternatives target the same muscles:

Wrist Curl
Forearms · Beginner
→
Reverse Curl
Brachioradialis · Beginner
→
Hammer Curl
Brachialis · Beginner
→

Swap Reverse Wrist Curl for something else

Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:

  • Wrist Curl
    Barbell, Dumbbell · Beginner · same primary muscle (Forearms)
    + Add
  • Plate Pinch
    Weight Plate · Intermediate · same primary muscle (Forearms)
    + Add
  • Reverse Curl
    Barbell, EZ Bar · Beginner · same muscle group (Forearms)
    + Add
  • Farmer Carry
    Dumbbell, Trap Bar, Kettlebell · Beginner · same primary muscle (Forearms)
    + Add

Where This Exercise Fits

FAQ

How many sets of Reverse Wrist Curl should I do?▾
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for forearms. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Reverse Wrist Curl target?▾
Reverse Wrist Curl primarily targets the Forearms.
Is Reverse Wrist Curl good for beginners?▾
Reverse Wrist Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Reverse Wrist Curl, 45 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.