BeginnerDynamicWrist Extensors
Reverse Wrist Curls on the Table
Reverse wrist curls done with the forearm resting on the table itself, rather than a bench, put the wrist extensors to work in the exact body position a live match puts them in — closer training specificity than the standard version.
Muscles Worked
Wrist extensors, forearm
Equipment
DumbbellArm-wrestling table
How to Do It
- 1Rest forearm on the table, palm facing down
- 2Hold a lighter weight than a regular wrist curl
- 3Raise the wrist up, keeping the 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 a table surface that's a different height than an actual armwrestling table, changing the angle this exercise is meant to replicate
- ✕Letting the elbow lift off the table instead of keeping the same fixed elbow position a real match requires
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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