Reverse Wrist Curl
A wrist curl performed with palms facing down, lifting the back of the hand toward the ceiling. Isolates the forearm extensors.
Primary muscles
- Forearm Extensors
Secondary muscles
- Brachioradialis
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit with forearms resting on the thighs or a bench, palms down, hands just past the knees holding a light barbell or dumbbells.
Let the hands drop slightly below the forearms.
Raise the backs of the hands toward the ceiling by extending the wrists.
Pause at the top.
Lower slowly.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Forearms stay down
Light weight
Smooth reps
Common mistakes
Using too much weight
Lifting the forearms
Short range
Safety notes
The extensors are relatively weak; start light.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.