Male model ex_MSAEXX

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Lower Arms · Dumbbell

Dumbbell Reverse Wrist Curl

intermediatestrength

Dumbbell Reverse Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms · Extensor Carpi Radialis, Extensor Carpi Ulnaris

Secondary muscles

Forearms

How to do Dumbbell Reverse Wrist Curl

Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with an overhand grip (palms facing down). Rest your forearms on your thighs, letting your wrists hang over the edge of your knees.
Start with your wrists in a neutral position, holding the dumbbells so that they point straight down.
Curl the dumbbells up by extending your wrists upwards.
Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Avoid using momentum; focus on slow and controlled movements to maximize muscle engagement.
Exhale as you curl the dumbbells up and inhale as you lower them back down.
Maintain a firm grip on the dumbbells to prevent them from slipping.

Dumbbell Reverse Wrist Curl alternatives

Band Wrist Curl

Forearms · beginner

Cable Wrist Curl

Forearms · beginner

Kettlebell Wrist Curl

Forearms · intermediate

Wrist Curl Barbell

Forearms · intermediate

More forearms exercises

Wrist Curl Dumbbell

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Dumbbell Over Bench Reverse Wrist Curl

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Dumbbell One Arm Reverse Wrist Curl

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Barbell Wrist Curl on Knees

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Dumbbell Standing Wrist Curl

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Ez Bar Seated Wrist Curl

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Dumbbell Over Bench Wrist Curl

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Dumbbell One Arm Wrist Curl

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Dumbbell Reverse Wrist Curl FAQ

What muscles does Dumbbell Reverse Wrist Curl work?

Dumbbell Reverse Wrist Curl mainly works the forearms in the lower arms (Extensor Carpi Radialis and Extensor Carpi Ulnaris).

What equipment do you need for Dumbbell Reverse Wrist Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Reverse Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Reverse Wrist Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Dumbbell Reverse Wrist Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Reverse Wrist Curl?

Other exercises for the forearms include Band Wrist Curl, Cable Wrist Curl, Kettlebell Wrist Curl and Wrist Curl Barbell.

For developers

Use Dumbbell Reverse Wrist Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MSAEXX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MSAEXX",
  "name": "Dumbbell Reverse Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_MSAEXX/mp4-720.mp4?…",
    "poster": "https://…/ex_MSAEXX/poster.jpg?…"
  }
}