Dumbbell Reverse Wrist Curl
Arms · Dumbbell · Beginner
How to do it
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the dumbbells towards your body.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Forearms
Secondary: Biceps, Brachialis
Is your Dumbbell Reverse Wrist Curl good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 4 kg |
| Novice | 9 kg |
| Intermediate | 14 kg |
| Advanced | 23 kg |
| Expert | 32 kg |
| Veteran | 43 kg |
| Elite | 54 kg |
| Master | 69 kg |
| Apex | 84 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro, which means both dumbbells combined for bilateral lifts. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Dumbbell Reverse Wrist Curl.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Rushing the weaker side or letting the dumbbells drift. Keep both sides moving through the same range and tempo.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your forearms.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Dumbbell Reverse Wrist Curl FAQ
What muscles does the Dumbbell Reverse Wrist Curl work?
The primary target is forearms. It also involves biceps, brachialis while you keep the movement controlled.
How many sets and reps should I do for the Dumbbell Reverse Wrist Curl?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Dumbbell Reverse Wrist Curl strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
