WhatWorksWhat.
Forearms

Reverse Wrist Curl

Burn on the top of the forearm - the side most lifters never train.

Complexity · Lowhypertrophybeginner+DumbbellsBench
  • Forearms
  • Forearms - Forearms
  • Forearms

PrimarySecondary

What it hits

Parts of the target muscle.

  • Forearms

    Hit

    Grip + wrist flex/extend.

The movement

Get it right, not roughly right.

Optimal form

0:16· FIT.nl

Reverse Wrist Curl | Proper Form Tutorial for Forearm Balance

Wrist down

Wrist up

Same setup as the wrist curl but palms down. Extend the wrist up against gravity, lower to a full hang.

Common mistakes

  • Going too heavy - the extensors are tiny.
  • Lifting the forearms off the support.

Where you should feel it

Burn on the top of the forearm - the side most lifters never train.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains forearms. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Barbell reverse wrist curl

    Two-hand version.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Prayer Wrist Stretch

    Palms together in front of the chest, fingers up. Lower the hands toward the waist while keeping the palms pressed together. 30s.

    Forearms

Coach note

Cheap insurance against elbow tendinitis. Two sets after any pulling day.