How to do it
- Rest your forearms on your thighs with palms facing down, wrists past the knees.
- Raise the backs of the hands as high as possible.
- Lower slowly to a full stretch.
Cues that matter
- Extensor work is what keeps elbows healthy — do not skip it.
- Use a very light weight; the range matters more than the load.
Common mistakes
- Loading it like a flexor curl.
- Lifting the forearms off the thighs.
Muscles worked
Primary
- Forearms
- Extensors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Reverse Wrist Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the dumbbell is taken, or a gym that does not have one.