How to perform Dumbbell Reverse Wrist Curl with proper form

Starting Position

1. Equipment Needed: A pair of dumbbells.
2. Stance: Sit on a bench or stand, holding a dumbbell in each hand.
3. Grip: Hands should be palms facing down (overhand grip).
4. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the edge.

Execution

1. Start Position: Let the dumbbells hang straight down with your wrists extended fully.
2. Movement:
   • Flex your wrists upwards, lifting the dumbbells towards your forearms.
   • Keep your forearms stationary; only your wrists should move.
3. Peak Contraction: At the top of the movement, squeeze your forearm muscles.
4. Return: Slowly lower the dumbbells back to the starting position while maintaining control.

Tips for Proper Form

• Ensure your elbows remain close to your body.
• Avoid using momentum; perform the movement in a controlled manner.
• Keep your wrists in alignment with your forearms throughout the exercise.
• Adjust your grip so that you feel comfortable and stable.

Common Mistakes

• Bending the elbows: Keep them stationary.
• Using excessive weight: Start lighter to maintain form.
• Jerking movements: Focus on smooth and controlled motions.

Muscle Groups Targeted

• Forearm extensors
• Wrist flexors (secondary emphasis)

This guide will help you effectively perform the Dumbbell Reverse Wrist Curl with proper form to maximize benefits and reduce injury risk.