What should I feel during Reverse wrist curl?

Extensor burn on the back of the forearm — opposite side from wrist curl.

What are common mistakes with Reverse wrist curl?

Too heavy — extensors are weaker than flexors, start light; Lifting forearms off bench — isolate the wrist joint only; Skipping full ROM at top extension

How do I progress Reverse wrist curl?

Higher reps (15-25) with light weight; add load when strength baseline builds.

What can I do instead of Reverse wrist curl?

Wrist curl, Reverse curl, Band wrist extension

Reverse wrist curl

Forearms on bench, palms down; extend wrist up against gravity through full ROM.

family=reverse wrist curlpattern=joint controlforce=staticmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

forearm extensorsPRIME

Primary: forearm extensors
Supporting: None listed

Mechanics

Pattern: joint control
Equipment: barbell, dumbbell
Geometry: Variable Range
Target feel: Extensor burn on the back of the forearm — opposite side from wrist curl.
Progression: Higher reps (15-25) with light weight; add load when strength baseline builds.
Regression: Band wrist extension if DB too heavy for any reps.

Watch for

Too heavy — extensors are weaker than flexors, start light
Lifting forearms off bench — isolate the wrist joint only
Skipping full ROM at top extension

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path. Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

Wrist curl
Reverse curl
Band wrist extension

See all 2 forearm extensors exercises in the Atlas

Progression ladder

Beginner / regression: Band wrist extension if DB too heavy for any reps.
Standard: Reverse wrist curl
Advanced / progression: Higher reps (15-25) with light weight; add load when strength baseline builds.

Atlas metrics

Movement pattern: joint control
Primary target: forearm extensors
Supporting muscles: None listed
Equipment: barbell, dumbbell
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Reverse wrist curl?: Forearms on bench, palms down; extend wrist up against gravity through full ROM.
What should I feel during Reverse wrist curl?: Extensor burn on the back of the forearm — opposite side from wrist curl.
What are common mistakes with Reverse wrist curl?: Too heavy — extensors are weaker than flexors, start light; Lifting forearms off bench — isolate the wrist joint only; Skipping full ROM at top extension
How do I progress Reverse wrist curl?: Higher reps (15-25) with light weight; add load when strength baseline builds.
What can I do instead of Reverse wrist curl?: Wrist curl, Reverse curl, Band wrist extension

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Movement family: reverse wrist curl
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Hammer curl

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Reverse wrist curl -> Reverse curl -> Hammer curl
curated substitution in the Atlas
same body part: arms

Train Reverse wrist curl in Gym Mode → Browse the public Atlas →