Reverse forearm curls / Wrist stretches

Traditional reverse curls are effective for upper arm training. In contrast, the presented reverse forearm curls or wrist stretches specifically target forearm training. Emphasized muscles include the long radial wrist extensor (musculus extensor carpi radialis longus) and the short radial wrist extensor (musculus extensor carpi radialis brevis). Additionally, the ulnar wrist extensor (musculus extensor carpi ulnaris) and ulnar wrist flexor (musculus flexor carpi ulnaris) contribute to the supporting musculature.

Reverse forearm curls with the dumbbell

Initially, you can specifically perform reverse forearm curls with a dumbbell. There are strong parallels to regular forearm curls with a dumbbell, but these are done in reverse. In the following section, there is more information about the body position and execution of the movement in the various variations.

Body Position

The body position differs in reverse forearm curls with the barbell depending on the variation. You can perform these either sitting on a dumbbell bench or kneeling in front of a dumbbell bench. Your back should always be upright, and a slight arch protects the spine. However, the crucial aspect for correct execution is the position of your forearms and hands. The forearms are horizontal, and the wrists are tilted downward in the starting position.

Execution

In the kneeling variation in front of the dumbbell bench, you start the exercise with your forearms on the dumbbell bench. While exhaling, you now extend the wrists, which were hanging down before, upwards. Ensure that the final position of your wrists feels comfortable. Afterward, inhale and slowly lower the wrists again.

In the seated variation, your forearms are parallel to the front, while the wrists hang downward. While exhaling, you now extend the wrists upwards, forming a parallel with the forearms. Afterward, return to the starting position. Pay attention to a slow and moderate execution of the movement.

Reverse forearm curls with the cable and Theraband

The forearm curls on the cable serve as a model for this fitness exercise. Both with the cable machine and Theraband, you can train your forearms when performing the reverse variation. Below, you'll find all the essential information about reverse forearm curls with the cable and Theraband.

Body Position

Whether in reverse forearm curls with the cable or Theraband, you are sitting on a dumbbell bench. Your back is straight, slightly leaning forward. The gaze is directed forward, and the elbows are supported on the inner thighs. In the cable variation, you grip the long handle of the cable machine. In reverse forearm curls with the Theraband, you stand on the band and only grip the rope end with one hand in an overhand grip.

Execution

In the cable variation, your forearms are slightly downward, while the wrists are slightly bent downward. Now, while exhaling, you extend the wrists upward in an overhand grip until they point upwards. It is essential that this movement feels healthy for your wrists. Then, while inhaling, slowly return to the starting position. The movement is minimal and should come solely from the wrists.

With the Theraband, you train each side separately. While one forearm points forward with the elbow supported and holds the rope end in an overhand grip, the other arm can increase stability. Now, while exhaling, extend the wrist upward, so it points upward. Afterward, slowly lower the wrist while inhaling. The forearms and upper arms should not move. The movement comes solely from the wrist.

Reverse dumbbell forearm curls

Reverse forearm curls with dumbbells are also available as non-reverse exercises – the regular forearm curls. In the following discussion, we are not focusing on the typical forearm curls with a dumbbell but rather on the reverse forearm curls with a dumbbell.

Body Position

In reverse dumbbell forearm curls, you kneel in front of a dumbbell bench. Your upper body is perpendicular to the ground and is approximately at a 45-degree angle. Since you are training only one arm at a time, the other arm serves as support on the dumbbell bench. You grip the dumbbell in an overhand grip. The elbow rests on the edge of the dumbbell bench, the forearm points slightly diagonally downward, hovering in the air. The wrist with the dumbbell hangs downward.

Execution

While exhaling, you can now extend your wrist, so it slightly points upward. Subsequently, inhale and slowly return to the starting position, keeping the forearm and body completely motionless.

Common mistakes with reverse forearm curls

Reverse forearm curls are suitable for beginners. However, there are common mistakes that can diminish training success or increase the risk of injury. Here, you'll find more information about the most frequent errors in reverse forearm curls and ways to avoid them.

✅ Swinging from the arms and body: You should not diminish the training effect by introducing swinging movements from the arms and body. Only the wrists should move, while the rest remains motionless.

✅ Overextended wrists: Overextending the wrists can increase the risk of injury. Therefore, you should move the wrists only within a healthy range. In general, extend the wrists as far as comfortably upward. Ensure that the movement feels good for your wrists.

Alternatives and similar exercises to reverse forearm curls

Reverse forearm curls are just one of many options for targeted forearm training. Additionally, there are various alternatives that achieve the same goal. The following provides an overview of similar exercises to reverse forearm curls: