DUMBBELL REVERSE WRIST CURLS

Dumbbell Reverse Wrist Curls

Alternate Name: -
START POSITIONEXECUTION
Kneel down and place your forearms on a flat bench so that your wrists are past the edge of the bench. Grab the dumbbells with your palms facing down (reverse grip). This is your starting position.Curl the dumbbells down with your wrist as much as you comfortably can. Then, curl them back up as far as the natural range of motion of your wrists allows. Finally, repeat the entire movement for the desired or prescribed number of repetitions.
DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't allow the dumbbells to jerk your wrists down as it may result in injury; always be in full control of the weights
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
MUSCLES WORKED
PRIMARYSECONDARY
ForearmsNone
CLICK HERE for Muscle Anatomy Chart
MORE FOREARM EXERCISES
Barbell Wrist CurlDumbbell (Preacher) Reverse Wrist Curl
CLICK HERE for COMPLETE LIST of FOREARM EXERCISES

This exercise is not for beginners. It requires some previous experience with forearm workouts because dumbbells require a lifter to balance them and have a strong grip. Thus, beginners are better off doing simpler forearm exercises that don't involve the use of dumbbells.

Another point to mention about this exercise is the fact that no matter how advanced a weightlifter is, this exercise will surely leave any person's forearms sore for a few days after doing it. But, that is normal and only means that you have "hit" the forearms muscles well.






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