![]() ![]() Reverse Curlĭoing a full curl works the same muscles plus the ones in the upper arms like the biceps and brachialis. When using free weights, it’s easier and more tempting to try and rest at the top, thereby, potentially removing some of the tension from the forearm muscles. That’s because the cable weight is constantly pulling against your wrists. This may be advantageous for keeping tension on the forearms at the top of the reverse curl and it may also allow you to lift heavier (although you still never want to go too heavy).Ĭables may be better than using dumbbells for the seated or kneeling reverse curl variations. You can do the reverse wrist curl from a standing position by holding the dumbbells down in front of your body. Here are three effective variations/alternatives of the dumbbell reverse wrist curl that we highly recommend. Avoid cheating your reps unless you’re a more advanced exerciser.There are many other variations of this exercise so if the one above does not work for you, we recommend trying other ones too.This way, you don’t have to balance your forearms on top of your thighs which some people don’t like to have to do. You can also do this exercise by kneeling down on the floor and resting your forearms over the bench. ![]() Choose dumbbells or resistance that will allow you to perform at least 8 full repetitions.This can cause unnecessary wrist strain and cause issues down the road. You should never use maximum resistance for this exercise.Related: Best Forearm Exercises Dumbbell reverse wrist curl tips Raise both wrists upward as far as you can, and pause for a second while contracting your forearm muscles.Place your bottom of your forearms on your thighs so that your wrists are just hanging over your knees.Grab two light dumbbells and sit on a bench.We also made sure to include variations below as there are many ways to do this exercise. Here are step-by-step instructions for the basic seated dumbbell reverse wrist curl. How To Do The Dumbbell Reverse Wrist Curl Regular curls, reverse curls, and any pulling or lifting exercise/activity heavily involves this muscle. Functioning to flex the elbow and pronate/supinate the forearm, brachioradialis is a part of the lateral forearm and located on the same side of the knuckles. Most people don’t take the time to isolate the brachioradialis muscle, however, it could cost you where physical development is concerned. These muscles work together to bend the wrists downward when the palms are face down. The wrist flexors are also used during this exercise and consist of the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, and pronator teres. These muscles work together to facilitate neutral wrist extension movements. The wrist extensors consist of extensor carpi radialis brevis (ECRB), extensor carpi radialis longus (ECRL), and the extensor carpi ulnaris (ECU). In This Exercise:īelow are the muscles worked during the dumbbell reverse wrist curl. Learn how to do this exercise with tips, variations, and how to effectively include it in your training regime. It’s a low-impact exercise that most people can do safely and the results are awesome if you’re consistent. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. ![]()
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