Reverse Wrist Curl Strength Standards for Men and Women

Discover how your 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 Reverse Wrist Curl Strength Level

Calculate Your Reverse Wrist Curl Strength

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Reverse Wrist Curl Weight Standards

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

LevelWeight
Beginner17 lbs
Novice55 lbs
Intermediate131 lbs
Advanced244 lbs
Elite387 lbs

Reverse Wrist Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.75
Advanced1.25
Elite2.25
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.50

Reverse Wrist Curl Standards by Bodyweight

Find the Reverse Wrist Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs10 lbs24 lbs73 lbs155 lbs266 lbs
120 lbs10 lbs29 lbs83 lbs170 lbs286 lbs
130 lbs11 lbs34 lbs92 lbs185 lbs305 lbs
140 lbs12 lbs40 lbs102 lbs199 lbs323 lbs
150 lbs14 lbs45 lbs112 lbs213 lbs341 lbs
160 lbs16 lbs51 lbs121 lbs226 lbs358 lbs
170 lbs18 lbs57 lbs130 lbs238 lbs374 lbs
180 lbs21 lbs62 lbs139 lbs251 lbs389 lbs
190 lbs23 lbs68 lbs148 lbs263 lbs404 lbs
200 lbs26 lbs73 lbs157 lbs274 lbs418 lbs
210 lbs29 lbs79 lbs165 lbs286 lbs432 lbs
220 lbs32 lbs85 lbs173 lbs297 lbs446 lbs
230 lbs35 lbs90 lbs181 lbs307 lbs459 lbs
240 lbs38 lbs96 lbs189 lbs318 lbs472 lbs
250 lbs41 lbs101 lbs197 lbs328 lbs484 lbs
260 lbs44 lbs106 lbs205 lbs338 lbs496 lbs
270 lbs48 lbs112 lbs212 lbs347 lbs508 lbs
280 lbs51 lbs117 lbs220 lbs357 lbs520 lbs
290 lbs54 lbs122 lbs227 lbs366 lbs531 lbs
300 lbs57 lbs127 lbs234 lbs375 lbs542 lbs
310 lbs60 lbs132 lbs241 lbs384 lbs553 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs20 lbs31 lbs47 lbs66 lbs
100 lbs14 lbs21 lbs33 lbs49 lbs69 lbs
110 lbs14 lbs22 lbs34 lbs51 lbs71 lbs
120 lbs15 lbs23 lbs36 lbs53 lbs74 lbs
130 lbs15 lbs24 lbs37 lbs55 lbs76 lbs
140 lbs16 lbs25 lbs39 lbs57 lbs78 lbs
150 lbs17 lbs26 lbs40 lbs58 lbs80 lbs
160 lbs17 lbs27 lbs41 lbs60 lbs82 lbs
170 lbs18 lbs28 lbs42 lbs61 lbs83 lbs
180 lbs18 lbs28 lbs43 lbs63 lbs85 lbs
190 lbs19 lbs29 lbs44 lbs64 lbs87 lbs
200 lbs19 lbs30 lbs45 lbs65 lbs88 lbs
210 lbs20 lbs31 lbs46 lbs66 lbs90 lbs
220 lbs20 lbs31 lbs47 lbs68 lbs91 lbs
230 lbs21 lbs32 lbs48 lbs69 lbs92 lbs
240 lbs21 lbs33 lbs49 lbs70 lbs94 lbs
250 lbs22 lbs34 lbs50 lbs71 lbs95 lbs
260 lbs22 lbs34 lbs51 lbs72 lbs96 lbs

Reverse Wrist Curl Standards by Age

Discover how Reverse Wrist Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs48 lbs113 lbs209 lbs331 lbs
2017 lbs54 lbs128 lbs238 lbs377 lbs
2517 lbs55 lbs131 lbs244 lbs387 lbs
3017 lbs55 lbs131 lbs244 lbs387 lbs
3517 lbs55 lbs131 lbs244 lbs387 lbs
4017 lbs55 lbs131 lbs244 lbs387 lbs
4516 lbs53 lbs125 lbs232 lbs367 lbs
5016 lbs50 lbs118 lbs219 lbs345 lbs
5516 lbs47 lbs110 lbs203 lbs320 lbs
6015 lbs44 lbs101 lbs186 lbs293 lbs
6515 lbs41 lbs92 lbs169 lbs266 lbs
7014 lbs37 lbs84 lbs153 lbs239 lbs
7514 lbs35 lbs76 lbs138 lbs215 lbs
8013 lbs32 lbs69 lbs124 lbs194 lbs
8513 lbs30 lbs63 lbs112 lbs174 lbs
9013 lbs28 lbs58 lbs102 lbs158 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs23 lbs34 lbs50 lbs69 lbs
2016 lbs24 lbs38 lbs56 lbs77 lbs
2516 lbs25 lbs39 lbs57 lbs79 lbs
3016 lbs25 lbs39 lbs57 lbs79 lbs
3516 lbs25 lbs39 lbs57 lbs79 lbs
4016 lbs25 lbs39 lbs57 lbs79 lbs
4516 lbs24 lbs37 lbs55 lbs75 lbs
5015 lbs23 lbs36 lbs52 lbs71 lbs
5515 lbs22 lbs34 lbs49 lbs67 lbs
6014 lbs21 lbs32 lbs45 lbs62 lbs
6514 lbs20 lbs30 lbs42 lbs57 lbs
7014 lbs19 lbs28 lbs39 lbs52 lbs
7513 lbs18 lbs26 lbs36 lbs48 lbs
8013 lbs17 lbs24 lbs33 lbs44 lbs
8513 lbs16 lbs23 lbs31 lbs40 lbs
9012 lbs16 lbs21 lbs29 lbs37 lbs

Reverse Wrist Curl Overview

Reverse Wrist Curl: Strengthen your forearms and improve grip strength by targeting the wrist extensors with this controlled, isolation exercise.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Reverse Wrist Curl

  1. Sit on a bench or chair, holding a dumbbell in each hand with an overhand grip (palms facing down).
  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, then slowly bend them upwards, bringing the back of your hands toward your forearms.
  4. Pause briefly at the top of the movement, feeling the contraction in your forearms.
  5. Slowly lower the weights back to the starting position, controlling the movement to avoid dropping the weights.
  6. Repeat for the desired number of repetitions.

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

Pro Tips for Reverse Wrist Curl

  • Keep your movements slow and controlled to avoid using momentum.
  • Focus on the contraction at the top of the movement to maximize forearm engagement.
  • Avoid using too heavy weights to maintain proper form and reduce the risk of injury.
  • If you experience wrist discomfort, reduce the range of motion or use a lighter weight.

Compare Other Exercises

Exercise Comparison

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