BeginnerDynamicWrist Extensors
Reverse Wrist Curls
Where wrist curls build the flexors that power a hook, reverse wrist curls train the opposing wrist extensors — the muscles that lift the back of your hand, which is exactly the direction a top roll pulls.
Muscles Worked
Wrist extensors, forearm
Equipment
DumbbellBarbell
How to Do It
- 1Sit with forearm on bench, palm facing down
- 2Hold lighter weight than regular wrist curls
- 3Raise wrist up, keeping forearm still
Sets & Reps
3 sets · 12-15 reps
Coaching Tips
- •Use lighter weight than regular wrist curls
- •Essential for elbow and wrist health
Common Mistakes
- ✕Using so much weight that the extensors can't complete the full range of motion
- ✕Neglecting this exercise entirely because it trains a smaller muscle group than the flexors, leading to a wrist-flexor/extensor imbalance that raises injury risk
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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