Seated reverse wrist curl with dumbbells. Master the dumbbell reverse curl with our 2025 guide.
Seated reverse wrist curl with dumbbells This exercise works the same muscles, but in a different way. To perform this exercise, sit on a bench with a dumbbell in one hand, and rest your forearm on your thigh with your wrist hanging over the edge. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. But don’t underestimate its simplicity. Stance: Sit on a bench or stand, holding a dumbbell in each hand. 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). Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Grasp a dumbbell with an overhand grip (i. Using a bench allows you to focus more on the movement by providing extra stability. Seated Dumbbell Wrist Curls, a fundamental exercise for building forearm strength and enhancing wrist stability. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms. By remaining seated during the seated dumbbell reverse curl, you eliminate the ability to arch your back and swing the weight up to the finishing position of the exercise. Rest Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight but are most commonly done with a dumbbell. Complete all five moves, then repeat the full circuit once more. Using your wrists alone (i. 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. It involves sitting on a bench with a dumbbell in each hand, palms facing downward, and forearms resting on your thighs. Nov 27, 2024 · Seated Reverse Wrist Curl What Is It: While sitting down, grasp a barbell or a pair of dumbbells with a pronated grip and rest one forearm on each of your legs. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. This exercise primarily targets the extensor muscles of the wrists and forearms, which play a crucial role in wrist stability, gripping, and overall hand Read our dumbbell reverse wrist curl guide. Detailed instructions on how to perform the Seated Hammer Wrist Curl. It can be performed with a barbell or dumbbells and there are various methods for the movement. Let about half Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Also, discover the 5 crucial form mistakes that you must avoid. It is beneficial for athletes, weightlifters, or anyone seeking to enhance their grip strength and forearm muscularity. Learn about dumbbell exercises, wrist curls, and strength training in this video. Sep 6, 2023 · Starting Position: Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an underhand grip. I completely straighten my arm and rest my forearm on my knee about 5-6 inches from my wrist. Follow our step-by-step instructions and tips. Dumbbell Reverse Wrist Curl: Instead of using a barbell, this variation uses a dumbbell, allowing you to focus on each hand individually. Search "dumbbell" @bluecollarfitness2712 Dumbbell Reverse Seated Wrist Curl 878 Dislike 19 The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Nov 7, 2024 · Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight but are most commonly done with a dumbbell. 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 Feb 11, 2025 · To perform the seated dumbbell reverse wrist curl: Select the dumbbell you would like to perform the exercise with and pick it up with an overhand grip. Aug 11, 2024 · The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. How to perform? Much like the Seated Alternating Dumbbell Curls, the Seated Dumbbell Curls are performed seated but instead of alternating between each hand, you perform the lifting using both hands at at the same time. What are the benefits of wrist curls and This drill works the forearm extensors. Forearms can be a resistant muscle to grow and may require a higher Targets the forearms and biceps with a focus on grip strength and arm stability. Master the dumbbell reverse curl with our 2025 guide. Lower with Seated dumbbell palm-up wrist curls / forearm curls is a gym work out exercise that targets forearms and wrists. wrist motion alone), curl the weight upward, exhaling throughout the movement. Perform the Curl: Similar to the seated wrist curl, curl your wrists upward, lifting the weight while keeping your forearms stationary. According to the study, a 12-week periodized forearm training Oct 9, 2021 · What is a Reverse Curls? Reverse curls differ from traditional curls in that they target the brachioradialis muscle, located on the thumb side of the forearm. Your exercise (placeholder), farmer?s walk / carry and behind-the-back standing bicep curls are related exercise that target the same muscle groups as seated dumbbell palm-up wrist I like to do them seated with a dumbbell. Exercise explainers 1 Waiter with dumbbells In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. Work out the muscles in your wrist with dumbbell wrist curls. Now, many people might be opposed to doing wrist curls since the belief is heavy compound exercises work the forearms sufficiently. How To Do Seated Dumbbell Reverse Wrist Curls Exercise Demonstration Video and Guide Seated Dumbbell Reverse Wrist Curls are a great isolation exercise that targets the outside of the forearms. Nov 6, 2019 · Seated Reverse Dumbbell Wrist Curl InstructionsGrasp a pair of dumbbell using a reverse grip (palms facing down) and sit down on the end of a flat bench. Support Your Arms: Rest your forearms on a bench or any stable surface at waist height, allowing your wrists to hang over the edge. Forearms Seated Reverse Grip Dumbbell Wrist Curl Instructions Grab a pair of dumbbells using a pronated grip (palms facing down) and sit down on the end of a flat bench. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Improve your forearm strength and balance with proper form, set and rep guide and tips. Grasp a dumbbell in your right hand, overhand (reverse) grip. This complete guide includes several reverse curl variations. Jan 8, 2022 · Learn how to do the seated barbell wrist curl over a bench in the palms up position. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. This provides a better isolation and contraction on the biceps. Develop powerful and sculpted forearms with reverse wrist curls. Discover the top 10 benefits of this exercise for enhanced strength and definition. Incorporating this exercise into your routine can improve your ability to perform daily tasks, increase 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. Tables of Dumbbell Reverse Wrist Curl strength standards for men and women. Jan 5, 2025 · Main points The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. The Dumbbell Reverse Grip Curl is a great complementary or alternative exercise to the Seated Dumbbell Reverse Grip Concentration Curl. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Straddle a flat bench. Detailed exercise instructions, images, and replacement exercises. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. To get started: Sit on a bench with your legs spread out hip width, feet planted into the ground. It’s a low-impact exercise that most 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. We also cover how many sets and repetitions to perform. Plus, discover the 4 mistakes to avoid for the best results. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Grip: Hands should be palms facing down (overhand grip). Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. Find an area where you can sit (or kneel by) Rest your forearm with weight in hand along your knee (or the pad of the bench) so that your wrist hangs off partially. Reverse Wrist Curl with Dumbbells Benefits The dumbbell one-arm reverse wrist curl is an isolation exercise that strengthens and builds muscle in the forearm's wrist extensor (Brachioradialis). Cable Reverse Wrist Curl: This variation uses a cable machine, providing continuous tension throughout the movement and potentially increasing the intensity of the exercise. What are the benefits of wrist curls and reverse wrist curls? Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Dec 23, 2021 · If you want to learn how to perform the seated reverse dumbbell curl with the optimal arm-building technique, check out our tutorial for more info. . Keep wrists and elbows at the same height. 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 Jun 29, 2017 · Build your forearms and improve your grip strength with the seated dumbbell wrist curl, an isolation exercise. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards The seated dumbbell reverse curl is a curl variation used to target the biceps and forearms. Slowly curl the dumbbells towards your body using your Seated Dumbbell Reverse Wrist Curls are a great isolation exercise that targets the outside of the forearms. This takes the shoulders out of it and allows a very natural range of motion. Perform each exercise for 45 seconds, then rest for 15. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Remember to prioritize proper form and control with each repetition. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Discover the proper form, the mistakes to avoid, and the many benefits. 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. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. Learn about different types of curls in this dumbbell workout video. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. Learn how to do this exercise, the muscles worked, and the main benefits. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. e. The Seated Reverse Grip Dumbbell Wrist Curl is an effective exercise for strengthening the forearms. By gripping the barbell or dumbbells with a pronated (overhand) grip, the brachioradialis is engaged to a greater extent, making reverse curls an excellent exercise for forearm development. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. It's a great exercise at effectively isolating the biceps without activating a lot of secondary muscles like the shoulders. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. This is the starting position for the exercise. May 10, 2022 · The best guide to wrist curls. palms down) and rest your forearms on either the bench or your knees. Benefits: This exercise focuses on the wrist flexors with the forearms supinated. Find out how strong you are compared to other lifters at your bodyweight. ly/3EZDpOc To get started: 1. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the Nov 25, 2025 · The routine There are five moves in the routine: Waiter with dumbbells Sumo squat biceps curl Seated dumbbell row Supine dumbbell shoulder circle Dumbbell arm extension with thread the needle. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Reverse Seated Dumbbell Wrist Curl Exercise: Strengthen Your Forearms and Enhance Grip Strength If you are looking to strengthen your forearms and enhance grip strength, the reverse seated dumbbell wrist curl exercise is an excellent choice. Bending only at the wrists, let the dumbbells drop as far as possible. 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. They are a highly effective way to target the forearm and bicep muscles. Try Our Workout App For Free: https://bit. Introduction to the Dumbbell Reverse Wrist Curl The Dumbbell Reverse Wrist Curl is a strength-building exercise targeting the forearms, specifically the extensor muscles. Wrist Curl - Seated Reverse Dumbbell Single Recommendations: 2-3 Sets, 0 Reps, 80-90 Wght Beginner Forearms Strength Dumbbell Flat Bench Pull Gym Purpose: This exercise strengthens the muscles that flex the wrist. Overview The "One-Arm Seated Reverse Grip Dumbbell Wrist Curl" is an exercise that primarily targets the forearm muscles, specifically focusing on the wrist flexors. Read our dumbbell standing wrist curl guide. Increase wrist strength with dumbbell reverse wrist curls. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms.