Dumbbell Reverse Wrist Curl

Setup

1. 01Sit on a bench holding a light dumbbell in each hand.
2. 02Rest the forearms on the thighs, palms facing down.
3. 03Let the wrists and hands extend just past the knees.
4. 04Allow the wrists to drop toward the floor to start.

Execution

1. 01Raise the backs of the hands as high as wrist extension allows.
2. 02Keep the forearms pressed into the thighs.
3. 03Pause briefly at the top.
4. 04Lower slowly back to the fully flexed position.

Checkpoints

• -Forearms stay anchored on the thighs.
• -Motion comes only from the wrists.
• -Full range in both directions on every rep.
• -No elbow lift or shoulder involvement.

Common mistakes

• -Using flexor-curl loads on the much weaker extensors.
• -Lifting the forearms to create momentum.
• -Rushing the lowering phase.
• -Working through a tiny partial range.