Reverse Wrist Curl
Muscles worked: Forearms.
How to do it
- Sit and rest your forearms on your thighs or a bench, palms facing down.
- Let the wrists hang over the edge and take a light bar or dumbbells.
- Lower the hands as far as they will go.
- Curl the backs of the hands up toward you, moving only at the wrist.
- The range is small and the burn is big - go lighter than you think.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Palms down, forearms on the bench
- Small range, big burn - go light
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dumbbell Hammer Curl - biceps, forearms
- Reverse Curl - forearms
- Wrist Curl - forearms
- Farmer's Carry - forearms, traps
Track the reverse wrist curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.