Seated dumbbell reverse wrist curl muscles Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Standing behind-the-back wrist curl for grip endurance This sneaky move torches Seated Dumbbell Reverse Wrist Curls are a great isolation exercise that targets the outside of the forearms. How to do Seated Dumbbell Reverse Curl with video instructions and muscles worked explained. To perform this exercise, sit on a bench with a dumbbell in one hand, and rest your forearm on your thigh with your wrist hanging over the edge. Explore the Reverse Wrist Curl (Dumbbell) exercise on Lyfta's online library. Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. Dec 23, 2021 · Seated reverse dumbbell curl exercise details Main Muscles: Brachialis, brachioradialis, biceps brachii Secondary Muscles: Forearm extensors Exercise Type: Strength Exercise Mechanics: Isolation Difficulty Level: Beginner Equipment Needed: Weight bench, dumbbells How to perform seated reverse dumbbell curls Grab two dumbbells and sit on a weight bench. This exercise primarily targets the forearms, helping to build wrist and grip strength. Incorporate the Dumbbell Seated Wrist Curl (Palms Down) exercise into your regimen for better Dumbbell Seated Curl is a low risk exercise when performed correctly and with appropriate weight. It’s a strength exercise that uses pull unilateral force. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. So, It is an isolation exercise. Seated Reverse Dumbbell Wrist Curl instruction video & exercise guide! Learn how to do seated reverse dumbbell wrist curl using correct technique for maximum results! Seated Dumbbell Reverse Curls are a tough exercise that targets the forearms and biceps. Unlike most other exercises listed in this article, the wrist curl is meant to be performed with only a moderate amount of weight at most. It helps to target the same muscles as the Barbell Reverse Wrist Curl, but from a different angle. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing downwards. Because we use our wrists in everything from simple daily activities like carrying bags to several May 8, 2024 · During the seated single arm dumbbell reverse wrist curl, you're primarily targeting the forearm extensor muscles and brachioradialis. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. They are a highly effective way to target the forearm and bicep muscles. Read our dumbbell reverse wrist curl guide. Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. e. Increase wrist strength with dumbbell reverse wrist curls. This dual action makes the wrist curl a powerhouse move for building both wrist strength and crushing grip power. Read our dumbbell one arm seated neutral wrist curl guide. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. Rushed Movements: Perform the exercise slowly to enhance muscle engagement. Follow our step-by-step instructions and tips. Feb 11, 2025 · The other seated dumbbell variation that targets the forearms well is the seated dumbbell reverse wrist curl. ly/3ZImGZ1 To get started: 1. Standing band reverse wrist curl We’d put this variation above the seated band reverse wrist curl just because it’s simpler, and easier. Straddle a flat bench. 82M subscribers Subscribed Detailed instructions on how to perform the Barbell Reverse Wrist Curl. Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Introduction to the Seated Neutral Wrist Curl The Seated Neutral Wrist Curl is a strength training exercise that targets the muscles in the forearms, enhancing grip strength and wrist stability. Boost your fitness regimen with the Dumbbell Seated Wrist Curl (Palms Down) exercise, specifically designed to target the Forearms muscle group. This exercise can be used as a prehab or post injury exercise in order to train the extensor muscles of the forearm. Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. Learn how to do it and more. Sep 6, 2023 · Moreover, the wrist curl engages your grip muscles (extrinsic hand muscles) isometrically as you hold the weight. Using a bench allows you to focus more on the movement by providing extra stability. Aug 11, 2024 · The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. Because of the risk of developing overuse injuries of the wrist, we advise beginning with the lowest effective amount of weight possible. Unilateral wrist curl for imbalances One wrist at a time exposes weaknesses and fixes them. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Grasp a dumbbell in your right hand, overhand (reverse) grip. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. The seated position also reduces the risk of using momentum, ensuring that the exercise effectively targets the desired muscle groups. It is beneficial for athletes, weightlifters, or anyone seeking to enhance their grip strength and forearm muscularity. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Plus, discover the 4 mistakes to avoid for the best results. This exercise targets your forearm muscles, improving grip strength and enhancing overall performance. This exercise is typically performed while seated and involves curling a barbell with the hands to work on grip strength and forearm muscle development. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance. Performing curls utilizing a reverse grip, as seen in the seated dumbbell reverse curl, includes the forearms in the exercise to a far greater extent. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Reverse wrist curls with dumbbells for extensors Balance the flexors and extensors while keeping joints healthy. What are the benefits of wrist curls and This exercise works the wrist flexors, which are the opposing muscle group to the brachioradialis muscles worked in the Seated Dumbbell Reverse Grip Concentration Curl. This is key not only for increasing grip strength, but also creating balance with the flexors and helping to alleviat Aug 11, 2024 · Variations and Alternatives of Band Reverse Wrist Curls Here are some band reverse wrist curl variations and alternatives that should offer you every way to train your brachioradialis muscles. Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and wrist extensor muscles. This exercise is particularly useful for improving overall forearm endurance and power. What are the benefits of wrist curls and reverse wrist curls? Master the dumbbell reverse curl with our 2025 guide. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. May 10, 2022 · The best guide to wrist curls. Besides this variation, there are other options like dumbbell wrist curls, hammer grip wrist curls, and reverse grip barbell wrist curls to incorporate into your workout To perform the Weighted Seated One Arm Reverse Wrist Curl, you will need a suitable weight, such as a dumbbell or a weight plate. Seated dumbbell palm-down wrist curls / forearm curls, seated dumbbell palm-up wrist curls / forearm curls and kneeling wrist / forearm stretch are related exercise that target the same muscle groups as dumbbell bicep reverse curls. Learn how to do this exercise, the muscles worked, and the main benefits. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. The dumbbell reverse wrist curl works the muscles on the back of your forearm (the brachioradialis in particular) by having you lift a lightweight with your hand positioned behind your body. Also, see the amazing benefits and alternatives that are on offer. Improve your forearm strength and balance with proper form, set and rep guide and tips. The Barbell Wrist Curl is a great exercise for isolating and strengthening your forearm muscles. According to the study, a 12-week periodized forearm training Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Note, however, that heavy wrist curling exercises can have a high injury risk because your wrists aren’t designed to curl heavy weights. By following these guidelines, you can effectively perform the Dumbbell Seated Palms Up Wrist Curl with proper form. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Today, we're diving into a powerhouse exercise for building forearm strength and enhancing wrist stability: Seated Dumbbell Wrist Curls. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. Incorporating this exercise into your routine can improve your ability to perform daily tasks, increase Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight but are most commonly done with a dumbbell. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. This exercise isolates the muscles in your forearms Learn how to do a Seated Barbell Reverse Wrist Curl properly with Myworkouts. In this article, we will provide a step-by-step guide on how to perform the reverse seated dumbbell wrist curl exercise correctly, its benefits, and variations. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. palms down) and rest your forearms on either the bench or your knees. com May 24, 2023 · Dumbbell reverse wrist curls are capable of inducing significant hypertrophy in the muscles located along the forearm, such as the radialis brevis, extensor digitorum muscles, the brachioradialis as well as the various flexor muscles atop the radius and ulna. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Looking to strengthen your wrists? Try the dumbbell seated neutral wrist curl! This exercise targets the muscles in your forearms and can help improve grip strength. They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Reverse Wrist Curls: Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Detailed instructions on how to perform the Seated Hammer Wrist Curl. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. The seated reverse dumbbell curl targets the biceps while developing forearm and grip strength. Get ready to strengthen your wrists with the dumbbell one arm reverse wrist curl. Learn about dumbbell exercises, wrist curls, and strength training in this video. This complete guide includes several reverse curl variations. This detailed guide helps strengthen your forearm muscles, improve wrist Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. 5K Views 0 Comments Type Strength Equipment Cable Building stronger forearms doesn’t have to rely on wrist curls alone. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. Hold the dumbbells with an overhand grip Mar 15, 2019 · Learn how to safely and effectively use the seated barbell wrist curl to build your forearms and improve your grip strength. This exercise is performed while seated, which helps to stabilize your body and allows for better focus on the movement of your wrist. By gripping a barbell with an overhand grip and moving it up and down using your wrists, you’ll effectively work your forearms. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. The Seated Dumbbell Reverse Grip Concentration Curl is an excellent alternative or complementary exercise to the Barbell Reverse Wrist Curl. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. Nov 7, 2024 · Reverse wrist curls, like the regular version, can be done seated or standing, and with any type of weight but are most commonly done with a dumbbell. When you stand on the band with both feet, you can more easily Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Benefits: This exercise focuses on the wrist flexors with the forearms supinated. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. How to Do Wrist Curl: A Step-by-Step Guide Seated Wrist Curl If playback doesn't begin shortly, try restarting your Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. Oct 3, 2025 · Core Dumbbell Wrist Curl Variations Seated wrist curl with dumbbells The go-to version for size and endurance. Let about half How To: Reverse Seated Wrist Curl ScottHermanFitness 2. Although this exercise puts a large amount of strain on the wrists, it also happens to be a great wrist strengthening exercise. By incorporating this exercise into their routine, individuals The one-arm seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. It's a great exercise at effectively isolating the biceps without activating a lot of secondary muscles like the shoulders. Read our dumbbell standing wrist curl guide. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. . By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Wrist Curl - Seated Reverse Dumbbell Single Recommendations: 2-3 Sets, 0 Reps, 80-90 Wght Beginner Forearms Strength Dumbbell Flat Bench Pull Gym Purpose: This exercise strengthens the muscles that flex the wrist. Visit our free illustrated exercise directory for more exercises to try in your workouts. Biceps brachii are typically targeted with curling and reverse curling exercises with barbell and dumbbell weights. Work out the muscles in your wrist with dumbbell wrist curls. Learn how to do a Dumbbell Single Arm Reverse Wrist Curl properly with Myworkouts. Grasp a dumbbell with an overhand grip (i. Keep reading for a closer look at each exercise and how to do them right. Overview The "One-Arm Seated Reverse Grip Dumbbell Wrist Curl" is an exercise that primarily targets the forearm muscles, specifically focusing on the wrist flexors. Reverse the motion by closing your grip and bending your wrist upwards. How to perform? Much like the Seated Alternating Dumbbell Curls, the Seated Dumbbell Curls are performed seated but instead of alternating between each hand, you perform the lifting using both hands at at the same time. This variation can also be performed on a preacher machine, which provides a nice setup for really focusing on contracting the muscles of your forearm. Try Our Workout App F Reverse wrist curls allow for isolation of the outer forearm muscles. Targets the forearms and biceps with a focus on grip strength and arm stability. Commentary Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist Detailed instructions on how to perform the Dumbbell Reverse Curl. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Aug 9, 2024 · It also assists with the palm up, supination movement and shoulder flexion. Now, many people might be opposed to doing wrist curls since the belief is heavy compound exercises work the forearms sufficiently. Reverse Grip Dumbbell Wrist Curl (Over Bench) 176. No secondary muscle groups are involved, and the only required equipment is a pair of dumbbells. This drill works the forearm extensors. And since you’re likely able to curl more weight than you can wrist roll, you’ll better stimulate the muscle fibers of the forearm to encourage more muscle growth. It can be performed with a barbell or dumbbells and there are various methods for the movement. Sit on a bench while holding See full list on fitnessvolt. io, the fitness encyclopedia and workout search engine. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. This exercise primarily targets the extensor muscles of the wrists and forearms, which play a crucial role in wrist stability, gripping, and overall hand functionality. Suitable for the gym. Introduction to the Dumbbell Reverse Wrist Curl The Dumbbell Reverse Wrist Curl is a strength-building exercise targeting the forearms, specifically the extensor muscles. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. Jun 29, 2017 · Use the seated dumbbell wrist curl to build your forearms and improve your grip strength. Learn about different types of curls in this dumbbell workout video. Incorporating this exercise into your Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Also, learn about the handy benefits and alternative exercises. Introduction to the Dumbbell Over Bench Revers Wrist Curl The Dumbbell Over Bench Reverse Wrist Curl is a strength-building exercise specifically targeting the forearm muscles, offering improved grip strength and increased muscle mass. Most potential injuries stem from poor form or using dumbbells that are too heavy, leading to elbow or wrist strain. This exercise is ideal for strengthening and toning, offering both beginner and advanced athletes the ability to modify intensity for optimal results. wrist motion alone), curl the weight upward, exhaling throughout the movement. Try Our Workout App For Free: https://bit. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. The Seated Barbell Wrist Curl is an effective exercise designed to strengthen the muscles of the forearms, particularly the wrist flexors. The Seated Single Arm Dumbbell Reverse Wrist Curl is an isolation exercise that primary targets your forearms. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Detailed exercise instructions, images, and replacement exercises. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Jan 5, 2025 · The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. Boost your fitness regimen with the Dumbbell Seated Wrist Curl exercise, specifically designed to target the Forearms muscle group. Using your wrists alone (i. It's an ideal exercise for those involved in sports or activities that require strong wrists and forearms, like tennis or weightlifting. In the image below, you can see the Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. But don’t underestimate its simplicity. This exercise is ideal for athletes, weightlifters, or anyone looking to enhance their upper body strength and stability. ly/3EZDpOc To get started: 1. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Nov 27, 2024 · Seated Reverse Wrist Curl What Is It: While sitting down, grasp a barbell or a pair of dumbbells with a pronated grip and rest one forearm on each of your legs. The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms. fnciy wimk wajn dzgxcst wwcfc btw zogqq bfvza fevz tsnlp mqpoldo kjvdqo vgigce jchpsg pvpkh