Arms · Dumbbell
Dumbbell Reverse Wrist Curl
How to do the dumbbell reverse wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench and rest your forearms on your thighs with your palms facing down and your wrists just past your knees, a dumbbell in each hand. Lift the weights by extending your wrists upward, then lower slowly. The motion comes only from the wrists and targets the forearm extensors.
- 1Feel the muscles on top of your forearms working as you lift the weight
- 2Move only at your wrists; keep your forearms pinned to your thighs
- 3Pause at the top, then lower slowly for a full stretch
Common mistakes
- Don't use your elbows or lift your forearms to cheat
- Avoid rushing; keep the tempo slow and controlled
- Don't grip so hard that your fingers do the work instead of your wrists
Muscles worked
The dumbbell reverse wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the dumbbell reverse wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.