How to perform Dumbbell Reverse Wrist Curl with proper form
Starting Position
- Equipment Needed: A pair of dumbbells.
- Stance: Sit on a bench or stand, holding a dumbbell in each hand.
- Grip: Hands should be palms facing down (overhand grip).
- Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the edge.
Execution
- Start Position: Let the dumbbells hang straight down with your wrists extended fully.
- Movement:
- Flex your wrists upwards, lifting the dumbbells towards your forearms.
- Keep your forearms stationary; only your wrists should move.
- Peak Contraction: At the top of the movement, squeeze your forearm muscles.
- 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.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms