10 Best Dumbbell Reverse Wrist Curl Alternatives for No-Dumbbell Days

The Dumbbell Reverse Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Over Bench Revers Wrist Curl, the Seated Dumbbell Palms-down Wrist Curl and the Dumbbell Over Bench One Arm Reverse Wrist Curl.

Dumbbell Reverse Wrist CurlWatch the Dumbbell Reverse Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Reverse Wrist Curl

The steps for the Dumbbell Reverse Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Dumbbell · Beginner · Isolation

  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
  3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  4. Slowly curl your wrists upward, bringing the dumbbells towards your body.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Reverse Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Reverse Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Over Bench Revers Wrist CurlPlay demonstration

    1. Dumbbell Over Bench Revers Wrist Curl

    99% match

    Forearms · Beginner · Isolation

    Pick this when you want an easier version that still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
    2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
    3. Slowly curl your wrists upward, bringing the dumbbells towards your body.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell Reverse Wrist Curl
  3. Dumbbell Over Bench One Arm Reverse Wrist CurlPlay demonstration

    3. Dumbbell Over Bench One Arm Reverse Wrist Curl

    91% match

    Forearms · Beginner · Isolation

    Pick this when you want to work the forearms one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
    2. Rest your forearm on the bench with your wrist hanging off the edge.
    3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell Reverse Wrist Curl
    • Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
  4. Seated Palms-down Barbell Wrist Curl

    4. Seated Palms-down Barbell Wrist Curl

    89% match

    Forearms · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    • Barbell
    How to perform it
    1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
    4. Lower the bar as far as possible while inhaling and keeping a tight grip.
    5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell Reverse Wrist Curl
  5. Dumbbell One Arm Reverse Wrist CurlPlay demonstration

    5. Dumbbell One Arm Reverse Wrist Curl

    87% match

    Forearms · Beginner · Isolation

    Pick this when you want an easier single-arm version that still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a bench or chair with your feet flat on the ground.
    2. Hold a dumbbell in one hand with an overhand grip, palm facing down.
    3. Rest your forearm on your thigh, with your wrist hanging off the edge.
    4. Slowly lower the dumbbell towards the ground by flexing your wrist.
    5. Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
    6. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell Reverse Wrist Curl
  6. Band Reverse Wrist CurlPlay demonstration

    6. Band Reverse Wrist Curl

    86% match

    Forearms · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the forearms.

    • Band
    How to perform it
    1. Sit on a bench or chair with your feet flat on the ground.
    2. Hold the band with an overhand grip, palms facing down, and wrap it around your fingers.
    3. Rest your forearms on your thighs, with your wrists hanging off the edge.
    4. Slowly curl your wrists upward, squeezing your forearms.
    5. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell Reverse Wrist Curl
    • Equipment: a band, not free weights
    • Body position: seated, the same as the Dumbbell Reverse Wrist Curl

Dumbbell Reverse Wrist Curl FAQ

What muscles does Dumbbell Reverse Wrist Curl work?

The exercise primarily targets the wrist extensors, extensor carpi radialis longus and brevis and extensor carpi ulnaris, responsible for wrist dorsiflexion. It also engages the posterior forearm stabilizers and relies on grip muscles for load control during the eccentric phase.

What is the best bodyweight alternative to Dumbbell Reverse Wrist Curl?

Bodyweight options are limited but effective for endurance and rehab: try dorsal (back-of-hand) wall walks, place the backs of your hands on a wall and walk them upward using wrist extension. Cue: keep forearms vertical and move slowly, focusing on controlled concentric lifts and slow eccentrics to load the extensors without external weight.

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