Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Reverse Wrist Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Forearms

You need

Dumbbells, Bench

How to do it3 steps
  1. 1Palms down, forearms supported
  2. 2Lift the back of the hand up
  3. 3Light weight, full range

Most common mistake

Going heavy and jerking the weight.

Watch a demo

Good for

  • Ranked #2 for forearms
  • Keeps the work on the target muscle
  • Easy on the joints and recovery

Compare with

vs Wrist Curlvs Wrist Rollervs Reverse Curl
A
For racket
#9 of 19
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Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
TransferGood
Injury protectionStrong
PracticalityExcellent

A staple of tennis-elbow programmes.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

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  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • SLateral LungeDumbbell

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280