Description
A seated exercise that targets the forearms by curling a weight in a reverse grip while keeping the arms stable.
How to Do Weighted Seated Reverse Wrist Curl
- 1Setup
Sit on a bench with your forearms resting on your thighs, palms facing down, and wrists just off your knees. Hold a dumbbell with a pronated (overhand) grip.
- 2Setup
Ensure your forearms are fully supported and stable, only allowing your wrists to move freely.
- 3
Slowly lower the dumbbell by allowing your wrists to flex downwards, feeling a stretch in your forearms. Inhale during this eccentric phase.
- 4
Contract your wrist extensors to curl the dumbbell upwards as high as possible, keeping your forearms stationary. Exhale as you lift.
- 5
Squeeze at the top of the movement for a moment, then slowly lower the weight back to the starting position with control.
Tips
- Maintain a controlled tempo throughout the movement, focusing on the mind-muscle connection with your wrist extensors rather than using momentum.
- Experiment with grip width on the dumbbell; a slightly wider grip can sometimes feel more comfortable and allow for a better contraction.
- Keep your forearms completely still and pressed against your thighs to isolate the wrist extensors effectively and prevent shoulder or elbow involvement.
- Avoid using excessively heavy weights, as this can lead to improper form, reduce the range of motion, and increase the risk of wrist strain.
Common Mistakes
- ×Using momentum to lift the weight is a common error; instead, control the movement by slowing down both the lowering and lifting phases to maximize time under tension.
- ×Lifting your forearms off your thighs reduces isolation; keep your forearms firmly pressed against your thighs throughout the entire exercise to target the wrist extensors effectively.
- ×Performing an incomplete range of motion limits muscle activation; ensure you fully flex your wrists downwards for a deep stretch and then extend them upwards as high as possible for a complete contraction.
Variations
Barbell Reverse Wrist Curl
Strengthen your forearms and grip with the Barbell Reverse Wrist Curl. This isolation exercise targets wrist extensors for improved wrist stability and
Weighted Seated Neutral Wrist Curl
Strengthen your forearms and improve grip with the Weighted Seated Neutral Wrist Curl.
Weighted Seated One Arm Reverse Wrist Curl
Strengthen your forearms and wrist extensors with the Weighted Seated One Arm Reverse Wrist Curl.
Weighted Seated One Arm Wrist Curl
Strengthen your forearms with the Weighted Seated One Arm Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
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