Reverse Grip Dumbbell Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Reverse Grip Dumbbell Wrist Curl Instructions

  • Be standing a strong, athletic position.
    • Chest up and shoulders back.
    • Core tight with a neutral spine.
    • Eyes fixated straight ahead with your neck neutral.
  • Your palms are facing the floor in a pronated position holding a dumbbell in each hand.
  • Raise the DB's towards you by only extending your wrist. 
  • At the top position, lower the DB's back to the starting position.
  • Create the mind-muscle connection that your forearms are controlling the movement
    • Not momentum or other musculature.


  • Don't bounce the weight up. This is a controlled motion.
  • Negate the urge to shrug or curl the weight as you fatigue. 
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