Own Every Range
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VIDEO DEMO

Heavier reverse wrist curl

Progression of Reverse Wrist Curl

YouTube · LIVESTRONGHow to Do Dumbbell Reverse Wrist CurlsWatch the demonstration

PROGRESSION · HOW TO DO IT

Heavier reverse wrist curl

These steps are written specifically for the Heavier reverse wrist curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Heavier reverse wrist curl. Add only enough load to preserve the same range, tempo, and position as the easier version.

  2. 02
    Move the pattern

    Lift the back of the hand toward the forearm while the forearm stays pressed into the support.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Stop before the elbow moves, then lower the knuckles slowly through the available range. Lower through the full range.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BICEPS & FOREARMS / 56

Short rangeShort range

Heavier reverse wrist curl

Sets: 3 · Reps: 12–25

Heavier reverse wrist curl is a progression of Reverse Wrist Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The wrist extensors move from a lengthened hanging position into extension without help from the elbow or shoulder.