Dumbbell Reverse-Grip Forearm Curl
A dumbbell isolation movement using an overhand grip to flex the wrist, primarily targeting the forearm extensors. Used to build forearm strength and grip endurance.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Biceps
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Use shorter rest for endurance focus.
How to Perform
Stand tall holding a dumbbell in each hand using an overhand (pronated) grip, palms facing the thighs. Keep your arms straight and pinned close to your sides throughout the movement.
- Keeping arms rigid, use only wrist extension to curl the weights upward as far as possible.
- Squeeze the forearm muscles tightly at the peak contraction.
- Slowly lower the dumbbells back down to the starting position with control.
- Allow a mild stretch in the forearms at the bottom of the movement.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Keep arms rigid.
- Only move wrists.
- Squeeze the extensors.
- Slow eccentric phase.
Breathing
Exhale sharply as you curl the dumbbells up, and inhale as you slowly return to the start position.
Tempo
2-1-1
Range of Motion
Move the wrists through a full range of extension, ensuring the dumbbells travel from a low, stretched position to maximal contraction.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the wrists or elbows.
- Use light to moderate weights to maintain isolation and control.
Spotting
Not required; use lighter weights if control is lost.
Common Mistakes
- Using biceps or shoulders to assist.
- Letting the wrists drop quickly.
- Rocking the torso for momentum.
When to Avoid
- Acute wrist or elbow tendonitis.
- Severe carpal tunnel syndrome.
Flexibility Needed
- Neutral wrist mobility.
Also known as
Reverse Dumbbell Wrist Curl, Overhand Grip Wrist Curl
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