Dumbbell Reverse Wrist Curl

Muscles worked by the Dumbbell Reverse Wrist Curl

Primary

Forearm ExtensorsWrist Extensor Muscles

Also called: wrist extensors, extensor carpi, forearm extensors, outer forearm.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Reverse Wrist Curl

1. Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down.
2. Let both wrists drop, lowering the dumbbells toward the floor.
3. Lift the backs of your hands toward the ceiling by extending your wrists.
4. Squeeze at the top, then lower under control.
5. Repeat for the desired number of reps.

Form tips

• Use a much lighter load than for a regular wrist curl.
• Move only at the wrist.
• Squeeze the back of the forearm at the top.

At a glance

Dumbbell Reverse Wrist Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Kettlebell Reverse Wrist Curl
• Wrist Roller
• Arnold Press
• Bent-Over Dumbbell Row
• Bilateral Dumbbell Wrist Curl
• Bulgarian Split Squat
• Chest Supported Dumbbell Shrug
• Chest-Supported Dumbbell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-reverse-wrist-curl",
  "name_en": "Dumbbell Reverse Wrist Curl",
  "name_de": "Kurzhantel Reverse Handgelenk-Curl",
  "name_es": "Curl de Muñeca Inverso con Mancuerna",
  "description_en": "A dumbbell wrist curl with palms down, training the forearm extensors.",
  "description_de": "Ein Kurzhantel-Handgelenk-Curl mit Handfläche nach unten, der die Unterarmstrecker trainiert.",
  "description_es": "Un curl de muñeca con mancuerna y palma hacia abajo, que entrena los extensores del antebrazo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_extensors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "grip_focus"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down.",
    "Let both wrists drop, lowering the dumbbells toward the floor.",
    "Lift the backs of your hands toward the ceiling by extending your wrists.",
    "Squeeze at the top, then lower under control.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche unten.",
    "Halte eine Kurzhantel, Handgelenk ragt über das Knie.",
    "Lasse das Handgelenk absinken, die Hantel nach unten.",
    "Hebe den Handrücken zur Decke durch Strecken des Handgelenks.",
    "Senke kontrolliert ab. Wiederholungen pro Seite."
  ],
  "instructions_es": [
    "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia abajo.",
    "Sujeta una mancuerna con la muñeca fuera de la rodilla.",
    "Deja caer la muñeca, bajando la mancuerna.",
    "Levanta el dorso de la mano hacia el techo extendiendo la muñeca.",
    "Baja con control. Repeticiones por lado."
  ],
  "tips_en": [
    "Use a much lighter load than for a regular wrist curl.",
    "Move only at the wrist.",
    "Squeeze the back of the forearm at the top."
  ],
  "tips_de": [
    "Verwende deutlich weniger Last als beim normalen Handgelenk-Curl.",
    "Bewege nur das Handgelenk.",
    "Drücke die Außenseite des Unterarms oben fest zusammen."
  ],
  "tips_es": [
    "Usa una carga mucho más ligera que en el curl de muñeca normal.",
    "Mueve solo la muñeca.",
    "Contrae la parte posterior del antebrazo arriba."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/db-reverse-wrist-curl-start.webp",
      "peak": "images/flat/db-reverse-wrist-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-reverse-wrist-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.