No Result
View All Result
No Result
View All Result
No Result
View All Result

Dumbbell Reverse Wrist Curl Strength Standards for Men and Women

Discover how your Dumbbell Reverse Wrist Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Reverse Wrist Curl Strength Level

Calculate Your Dumbbell Reverse Wrist Curl Strength

Quick Navigation

Dumbbell Reverse Wrist Curl Weight Standards

Compare your Dumbbell Reverse Wrist Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner11 lbs
Novice25 lbs
Intermediate51 lbs
Advanced88 lbs
Elite134 lbs

Dumbbell Reverse Wrist Curl Bodyweight Ratio Standards

See how your Dumbbell Reverse Wrist Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.00
Novice0.10
Intermediate0.25
Advanced0.50
Elite0.75
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.40

Dumbbell Reverse Wrist Curl Standards by Bodyweight

Find the Dumbbell Reverse Wrist Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs19 lbs42 lbs75 lbs118 lbs
120 lbs9 lbs20 lbs43 lbs78 lbs121 lbs
130 lbs9 lbs21 lbs45 lbs80 lbs124 lbs
140 lbs10 lbs22 lbs47 lbs82 lbs126 lbs
150 lbs10 lbs23 lbs48 lbs84 lbs129 lbs
160 lbs11 lbs24 lbs50 lbs86 lbs131 lbs
170 lbs11 lbs25 lbs51 lbs88 lbs134 lbs
180 lbs11 lbs26 lbs52 lbs90 lbs136 lbs
190 lbs12 lbs27 lbs53 lbs91 lbs138 lbs
200 lbs12 lbs28 lbs55 lbs93 lbs140 lbs
210 lbs13 lbs28 lbs56 lbs94 lbs142 lbs
220 lbs13 lbs29 lbs57 lbs96 lbs144 lbs
230 lbs13 lbs30 lbs58 lbs97 lbs145 lbs
240 lbs14 lbs30 lbs59 lbs99 lbs147 lbs
250 lbs14 lbs31 lbs60 lbs100 lbs149 lbs
260 lbs14 lbs32 lbs61 lbs101 lbs150 lbs
270 lbs15 lbs32 lbs62 lbs103 lbs152 lbs
280 lbs15 lbs33 lbs63 lbs104 lbs153 lbs
290 lbs15 lbs34 lbs64 lbs105 lbs155 lbs
300 lbs16 lbs34 lbs65 lbs106 lbs156 lbs
310 lbs16 lbs35 lbs65 lbs107 lbs158 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs16 lbs24 lbs36 lbs50 lbs
100 lbs11 lbs17 lbs26 lbs38 lbs53 lbs
110 lbs12 lbs19 lbs28 lbs41 lbs56 lbs
120 lbs13 lbs20 lbs30 lbs43 lbs58 lbs
130 lbs14 lbs21 lbs32 lbs45 lbs61 lbs
140 lbs15 lbs23 lbs34 lbs47 lbs63 lbs
150 lbs16 lbs24 lbs35 lbs49 lbs66 lbs
160 lbs17 lbs25 lbs37 lbs51 lbs68 lbs
170 lbs18 lbs26 lbs38 lbs53 lbs70 lbs
180 lbs18 lbs27 lbs40 lbs55 lbs72 lbs
190 lbs19 lbs29 lbs41 lbs57 lbs74 lbs
200 lbs20 lbs30 lbs42 lbs58 lbs76 lbs
210 lbs21 lbs31 lbs44 lbs60 lbs78 lbs
220 lbs22 lbs32 lbs45 lbs61 lbs79 lbs
230 lbs22 lbs33 lbs46 lbs63 lbs81 lbs
240 lbs23 lbs34 lbs47 lbs64 lbs83 lbs
250 lbs24 lbs35 lbs49 lbs66 lbs84 lbs
260 lbs25 lbs36 lbs50 lbs67 lbs86 lbs

Dumbbell Reverse Wrist Curl Standards by Age

Discover how Dumbbell Reverse Wrist Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1510 lbs22 lbs44 lbs76 lbs115 lbs
2011 lbs24 lbs50 lbs86 lbs131 lbs
2511 lbs25 lbs51 lbs88 lbs134 lbs
3011 lbs25 lbs51 lbs88 lbs134 lbs
3511 lbs25 lbs51 lbs88 lbs134 lbs
4011 lbs25 lbs51 lbs88 lbs134 lbs
4511 lbs24 lbs49 lbs84 lbs128 lbs
5010 lbs23 lbs46 lbs79 lbs120 lbs
5510 lbs22 lbs43 lbs74 lbs112 lbs
6010 lbs20 lbs40 lbs68 lbs103 lbs
6510 lbs19 lbs37 lbs62 lbs93 lbs
709 lbs18 lbs34 lbs56 lbs84 lbs
759 lbs17 lbs31 lbs51 lbs76 lbs
809 lbs16 lbs28 lbs46 lbs69 lbs
859 lbs15 lbs26 lbs42 lbs63 lbs
909 lbs14 lbs24 lbs39 lbs57 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs20 lbs30 lbs42 lbs57 lbs
2014 lbs22 lbs33 lbs48 lbs64 lbs
2514 lbs22 lbs34 lbs49 lbs66 lbs
3014 lbs22 lbs34 lbs49 lbs66 lbs
3514 lbs22 lbs34 lbs49 lbs66 lbs
4014 lbs22 lbs34 lbs49 lbs66 lbs
4514 lbs22 lbs33 lbs46 lbs63 lbs
5014 lbs21 lbs31 lbs44 lbs59 lbs
5513 lbs20 lbs29 lbs41 lbs55 lbs
6013 lbs19 lbs27 lbs38 lbs51 lbs
6512 lbs18 lbs25 lbs35 lbs47 lbs
7012 lbs16 lbs23 lbs32 lbs43 lbs
7511 lbs15 lbs22 lbs30 lbs39 lbs
8011 lbs15 lbs20 lbs27 lbs36 lbs
8510 lbs14 lbs19 lbs25 lbs33 lbs
9010 lbs13 lbs18 lbs23 lbs30 lbs

Dumbbell Reverse Wrist Curl Overview

Dumbbell Reverse Wrist Curl strengthens the forearm extensors by targeting the muscles on the top side of your forearm through a controlled, reverse curling motion.

Muscles Worked

Equipment Needed

Dumbbells, Bench (optional)

How To Perform the Dumbbell Reverse Wrist Curl

  1. Sit on a bench and hold a dumbbell in each hand with an overhand grip.
  2. Rest your forearms on your thighs or a bench, allowing your wrists to hang over the edge.
  3. Start with your wrists in a neutral position, palms facing down.
  4. Slowly curl your wrists upward, raising the back of your hands towards the ceiling.
  5. Pause briefly at the top of the movement, feeling the contraction in your forearm extensors.
  6. Slowly lower the dumbbells back to the starting position, controlling the motion.
  7. Repeat for the desired number of repetitions.
  8. Breathing: Exhale as you curl your wrists upward and inhale as you return to the starting position.

Want to perfect your form? Check out our detailed guide on Dumbbell Reverse Wrist Curl for proper technique and tips.

Pro Tips for Dumbbell Reverse Wrist Curl

  • Keep the movement slow and controlled to maximize muscle engagement.
  • Avoid using too much weight to maintain proper form and prevent injury.
  • Ensure your forearms remain stationary on your thighs or bench throughout the exercise.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dumbbell Reverse Wrist Curl?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
No Result
View All Result

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.