IntermediateStatic / IsometricWrist Extensors
Static Reverse Wrist Curl Hold
Holding isometrically at the top of a reverse wrist curl builds wrist-extensor lockout strength — the ability to hold a top-roll-winning position rather than just move into one, which a dynamic reverse wrist curl alone doesn't train.
Muscles Worked
Wrist extensors, forearm
Equipment
Dumbbell
How to Do It
- 1Rest forearm on a bench, palm facing down
- 2Raise the wrist to the top position
- 3Hold with the wrist fully extended
Sets & Reps
3 sets · 10-15 seconds hold
Coaching Tips
- •Use lighter weight than regular wrist curls
- •Breathe steadily — don't hold your breath through the hold
Common Mistakes
- ✕Holding partway up instead of at genuine full extension, where lockout strength is actually being tested
- ✕Skipping straight to heavy holds before building a base with dynamic reverse wrist curls first
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.
Train like an armwrestler
ArmProgress is the training tracker built for armwrestling — log table time and gym work, track left/right, watch your numbers climb, and get AI-powered insights.