At a glance
- Main muscle
- Forearms
- Equipment
- Dumbbell
- Rep range in Mitta
- 15 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Forearms on your thighs or a bench, palms down.
- Lift the back of your hand as high as you can.
- Lighter than the regular wrist curl, lower slowly.
Pick a weight you can lift for 15 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Trains the extensors on the top of your forearm, as a counterpart to the wrist curl ( Small muscles with small weights are hard to load step by step; hence B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Reverse EZ-Bar Curl · Barbell · rating A
- Dumbbell Wrist Curl · Dumbbell · rating A
- Barbell Wrist Curl · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell reverse wrist curl.
Let Mitta set the weight.
Mitta plans the dumbbell reverse wrist curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell reverse wrist curl
What muscles does the dumbbell reverse wrist curl work?
The dumbbell reverse wrist curl mainly trains your forearms.
How many reps of the dumbbell reverse wrist curl should I do?
Mitta plans the dumbbell reverse wrist curl at 15 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell reverse wrist curl?
Good alternatives that train the same muscle are the reverse EZ-bar curl, dumbbell wrist curl and barbell wrist curl.
Is the dumbbell reverse wrist curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell reverse wrist curl have rating B?
Trains the extensors on the top of your forearm, as a counterpart to the wrist curl ( Small muscles with small weights are hard to load step by step; hence B.