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 Modified Push Up To Lower Arms.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Reverse Wrist Curl
- Primary muscle
- Forearms
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Biceps, Brachialis
How to perform Dumbbell Reverse Wrist Curl
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the dumbbells towards your body.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Modified Push Up To Lower Arms
39% match- Forearms
- Bodyweight
- Beginner
- Compound
Use this when you have nothing to train with, because it works the forearms with bodyweight alone.
How to perform this exercise
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: forearms, the same as the Dumbbell Reverse Wrist Curl
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not seated
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
2. Captains Chair Straight Leg Raise
37% match- Abs
- Bodyweight
- Intermediate
- Compound
A looser match: it works the abs rather than the forearms.
How to perform this exercise
- Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
- Keep your upper body stable and your back straight.
- Engage your abs and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
3. Incline Twisting Sit-up
37% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet secured under the foot pads.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward.
- As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat the movement, this time twisting your torso to the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not seated
- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your legs straight.
- Engage your core and lift your legs up towards your chest, keeping them straight.
- Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
- Pause for a moment, then return to the starting position.
- Repeat the movement, but this time twist your hips to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
5. Crab Twist Toe Touch
34% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by sitting on the ground with your knees bent and feet flat on the floor.
- Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
- Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Dumbbell Reverse Wrist Curl
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
6. Side Hip (On Parallel Bars)
33% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
7. Hanging Leg Raise
32% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
8. Hanging Straight Leg Hip Raise
32% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
9. Hanging Straight Leg Raise
32% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Reverse Wrist Curl
10. Hanging Leg Hip Raise
32% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than 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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