The reverse dumbbell wrist curl is an exercise designed to improve wrist strength and function.  Learn how to do this exercise correctly so that you can improve your sports performance today.

Primary muscles worked:  Wrist Extensors

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  Dumbbells and Flat Bench

How to perform the exercise:  The athlete can perform the reverse dumbbell wrist curl by grabbing a pair of dumbbells, one in each hand, and then kneeling beside a bench. Allow the wrists to hand off of the edge of the bench, keeping the forearms flush with the bench. The palms should be facing the floor, and allow the weight to hang toward the floor. Now, lift extend the hands up, going just a little bit past parallel to the floor. This motion will be very similar to that of revving a motor cycle. After that, the athlete may lower the weight back down. This is one complete repetition of the reverse dumbbell wrist curl.

Spotting the exercise:   A coach can spot this exercise by grabbing the weights from the athlete once the athlete can longer hold on to the weights or has finished their desired number of repetitions. A failure of grip strength is possible during this exercise causing the athlete to drop the weight. In this situation, the spotter needs to be prepared to grab the weight before this can happen.

Sport specific application:  Wrist strength is very important in a wide variety of sports. Any athlete who's sport requires an overhand grip can benefit from this exercise. By training the wrist extensors in this manner, force will not be lost in trying to maintain grip on any piece of equipment the athlete may be holding. This is important for functional efficiency and proper execution of sport skills.