Reverse wrist curl

Palm down with the forearm supported, the wrist lifts the back of the hand against a light dumbbell and lowers slowly.

Forearm loading family

Reverse wrist curl

Standard option

Choose a variation

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

Palm down with the forearm supported, the wrist lifts the back of the hand against a light dumbbell and lowers slowly.

DemandEasy

Equipment requiredA dumbbell + A bench or box

Muscle focusForearms

Speed Figure

The figure gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch this variation on the 3D figure above: it gets into position, then repeats the movement.

Source-researched guide. Clinical review is pending.

How to move

Sit with your forearm resting along your thigh, palm down, the hand just past the knee and holding a light dumbbell.
Keeping the forearm on the thigh, lift the back of the hand as far as is comfortable.
Lower slowly to the start.

Form cues

Only the wrist moves.
Choose a weight you can lower slowly.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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