Do you engage in activities that require a stronger wrist? If your answer is yes, you should try the reverse wrist curls.
It is an isolation exercise that extends the wrist joints consisting of small forearm muscles.
It is an easy exercise to perform, provided you have a dumbbell, barbell, or EZ curl bars.
Targeted muscles: Wrists, forearm, and biceps (to a lesser degree).
Exercise type: Strength.
Exercise mechanics: Isolation.
Difficulty level: Beginner.
Required Equipment: Barbell, dumbbell, EZ curl bars
- Load an appropriate amount of weights to a pair of dumbbells bars, barbells, or EZ curl bar. This will improve resistance on your wrists as you perform the curls.
- Find a flat surface to sit on. This could be a bench, chair, or stool. Make sure you extend your knees forward.
- Grab the weights with a reverse grip. Your palms should face downwards.
- Rest your arms on your legs, allowing your wrists to extend away from your knees. This will allow them to pronate and move freely.
- Allow the weights to hang from your hands and minimize activating your forearm muscles. This will be the resting position.
- Raise the weights upwards in a slow motion. Ensure your wrists are the only moving part of your body.
- Begin activating your forearm muscles by holding your arms firmly in place. Keep your elbows on your thighs to prevent unconscious movement.
- When the weights are at the top position, pause for a moment. This will allow you to keep pressure on your wrists.
- Slowly lower the weight back to the resting position. This should be the end of one rep.
- Repeat the movement as many times as you desire.
MUSCLES WORKED BY THE REVERSE WRIST CURLS
The reverse wrist curls exercise targets primarily the forearms. Therefore, it will work several small muscles located under the forearm, including the flexor carpi, pronator muscles, flexor digitorum, palmaris longus, supinator muscles, and brachioradialis. These muscles stabilize and aid the wrists in curling the weights.
BENEFITS OF REVERSE WRIST CURLS
IT SLOWS DOWN AGE MARKERS
Like other resistance workouts, the reverse wrist curls have various health benefits, including adjusting hormonal changes and increasing bone density. It improves hormonal changes by activating hormonal pathways, which will allow the body to produce anabolic hormones. This hormone is essential in repairing body tissues and will slow down the aging markers.
IT IMPROVES WRIST FLEXIBILITY
The reverse wrist curls’ primary role is to improve your wrist joint flexibility. During extension and flexion of the hands, it will allow your tendons to become reinforced, which will improve the flexibility of the wrists.
IT WILL IMPROVE YOUR ATHLETIC LOOKS
The reverse wrist curls can induce forearm muscle hypertrophy, which, consequently, will impact the extensor, brachioradialis, and radialis brevis muscles. These muscles aid in the flexibility of the wrists.
IT CAN REHABILITATE YOUR WRIST MUSCLES
The reverse wrist curls are effective workouts for wrist rehabilitation. Its healing effects can increase flexibility in your figure and wrist joints and may relieve you of wrist pains if done correctly.
ALTERNATIVE OF REVERSE WRIST CURLS
REVERSE PREACHER CURL
The reverse preacher curl is a suitable alternative to the reverse wrist curls because it targets the forearms muscles and biceps. It is convenient and only requires an EZ curl bar and a preacher machine seat. If you don’t have the preacher machine seat, you can perform it while standing, allowing you to use heavier weights than the reverse wrist curls.
- Set up the preacher machine seat and sit on it. Grab the EZ curl bar at its designated holding points. This should be the area that has a downward curve.
- Sit straight and ensure your chest is in contact with the pads on the preacher machine. This is your starting position.
- Squeeze your biceps and curl the bar upwards. This movement should end when the bar reaches the level of your neck.
- Squeeze your biceps once more as you begin to lower the bar slowly. Bring it back to the starting position.
- Repeat the rep as many times as you want.
MISTAKES TO AVOID WHEN PERFORMING REVERSE WRIST CURLS
LIFTING TOO MUCH WEIGHT
Lifting excessive weight is a common mistake when performing reverse wrist curls. It is a problem because the wrists and forearm are your weak body parts. Subjecting them to too much weight can, like the ones you press during bench press, can twist and hurt them. Use lighter weights to prevent wrist injuries and improve their flexion.
USING THRUST TO CURL THE WEIGHTS
Another common mistake with the reverse wrist curls is thrusting the weight. It is a mistake you can perform easily because your wrists are the only moving parts and can attract thrusting during the subsequent reps. To prevent that from happening, steady your pace and control your movement. Use your full range of motion to contract your extensor muscles as much as possible.
Reverse wrist curls can cause wrist injury if you perform them incorrectly. For instance, if you curl too much weight during the workout, you will put immense pressure on your wrists and forearm. This can lead to damage and tearing of tendons around your wrists, which will cause you tremendous pain and discomfort. Avoid wrist injuries by using the appropriate weights.
The reverse wrist curl is an excellent workout for your wrists and forearm. It is easy to perform and has various benefits. It will preserve the health of your wrists and body, rehabilitate your wrists, and improve your physical looks. Also, it will improve your flexion, which will allow you to lift heavier weights during strength workouts, such as the barbell press.
While it has easier and safer alternatives, you can overcome its risks by sticking to the procedure of how to perform it correctly and minimizing the weights. It would be best to add the reverse wrist curls exercise to your workout routine because it will improve your performance in other workouts.