Dumbbell Wrist Extension
The dumbbell wrist extension (reverse wrist curl) raises a dumbbell by bending the wrist back, palm down, with the forearm resting on a bench or thigh. It isolates the muscles on the back of the forearm that extend the wrist, one arm at a time.
Also called: DB Wrist Extension, DB Reverse Wrist Curl, Single-Arm Reverse Wrist Curl · Equipment: dumbbell · Pattern: isolation
Step by step
- Sit at the end of a flat bench with a dumbbell in one hand, palm facing down.
- Rest that forearm flat along the bench or your thigh so your wrist and hand sit just past the edge.
- Wrap your thumb around the handle. Let your hand drop so the wrist bends down as far as is comfortable.
- Keep the forearm pinned and raise the back of your hand towards the ceiling, moving only at the wrist, as high as it will go.
- Pause briefly at the top, then let your hand back down slowly to the start position.
- Keep the wrist tracking straight so the dumbbell does not tip towards the thumb or little-finger side.
- Complete all reps, then switch arms.
- Only the wrist moves, forearm pinned
- Knuckles up towards the ceiling
- Wrist tracks straight, no sideways tilt
- Slow on the way down
- Thumb wrapped, firm grip
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Forearm extensors | Prime mover | C |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Forearm lifting off the support
Fix: Pin the forearm flat on the bench or thigh and move only at the wrist.
Wrist tipping sideways
Fix: Keep your knuckles level so the dumbbell stays square to your forearm.
Dropping into the bottom
Fix: Let the hand down slowly and change direction under control.
Short, choppy reps
Fix: Move from a fully bent-down wrist to fully raised on every rep.
Load too heavy to control
Fix: Choose a weight you can raise through the full range with the forearm still.
What the research says
Rehab & prehab · first choiceMuscle growthGeneral fitnessSport performanceEndurance
- Research base — There is no direct research comparing set and rep schemes for wrist-extension exercises. The notes below come from general resistance-training research.
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, and reaching true failure adds only a small extra effect. Local muscular endurance tends to favour lighter loads and higher reps.
- Volume — Studies link more weekly sets for a muscle to more growth, with diminishing returns; around 10 or more weekly sets has been associated with more growth than fewer than 5.
- Isolation work — A small trial in untrained men found single-joint and multi-joint upper-body training gave similar strength and size gains in the targeted muscles. Many lifters add direct forearm work alongside pulling and gripping exercises.
Log the dumbbell wrist extension in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.