Bodyweight Reverse Wrist Curl

The forearm muscles, known as the wrist extensors, are often overlooked. However, they are essential for various functional tasks and upper-body exercises. Due to the complexity of the wrist joint and frequent use, there is a high rate of injury. Up to 28% of injuries, involving the muscles and bones, are in the wrist and hand joints.

Bodyweight reverse wrist curls provide a safe and functional method for warming up. Also, it is a potential option in the recovery of injuries. Read on to discover the ins and outs of the bodyweight reverse wrist curl.

How To Do

  1. Stand with feet shoulder-width apart and engage your core.
  2. Extend the arms down by the sides with shoulders relaxed and elbows straight.
  3. Make loose fists with the hands.
  4. Move fists toward the top of the forearms without moving at the elbow or shoulder.
  5. Pause for a second or two and then return to the starting position.
  6. Repeat in a pain-free range of motion for the desired number of repetitions.

Tips From Expert

  • Limit movement to the wrist joint; avoid moving at the elbow and shoulder. This will allow for more targeted muscle engagement.
  • Ensure the upward movement is generally straight back towards your forearm. Do not move towards the thumb or fifth finger side of the wrist. Moving to either side could potentially lead to injury or strain.
  • Wrist extension movement should be in the full pain-free range that you have available. Don’t force a movement into a painful range as this could lead to injury.

Optimal Sets and Reps

The bodyweight reverse wrist curl can be incorporated into your exercise routine regardless of your goal. The chart below provides recommended sets and repetitions based on your desired training goals.

Training Type Sets Reps
Strength Training 3–4 6–8
Hypertrophy 3–4 8–12
Endurance Training 2–3 12+
Power Training 3–4 4–6 (Explosive)
Optimal Sets & Reps of Bodyweight Reverse Wrist Curl

How to Put in Your Workout Split

The bodyweight reverse wrist curl provides a functional exercise to incorporate into your training routine in several ways.

Bodyweight exercises can be an essential part of any warm-up routine. Utilizing bodyweight exercises before loading the muscles, bones, joints, and other body structures has several benefits.

Performing a warm-up before a workout is recommended. Warm-up exercises increase blood flow and muscle readiness. This decreases the risk of injury during the workout.

Most upper body exercises engage the wrist extensors at some level, so this is an essential muscle group to target. Below are some examples of how to include them in your routine.

  • Warm-Ups — The bodyweight reverse wrist curl would be ideal to incorporate into a warm-up. For example, before an upper body session such as the arm wrestling workout, or before doing some hammer curls. Both of these upper-body workouts require significant wrist stability and grip strength. Find out about the hammer curl benefits and why they are essential to include in your routine.

  • Following An Injury — For those who have experienced an injury in the wrist or elbow area, the bodyweight reverse curl would be ideal to incorporate. This exercise could be part of a progressive return to exercises that load these joints. Be sure to enlist the help of a professional for proper guidance.

  • Beginners — If you are new to upper-body resistance training, the bodyweight reverse wrist curl would be a perfect stepping stone. It could be used before moving onto a beginner upper body workout.

Primary Muscle Groups

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Extensors

The primary muscles worked in the bodyweight reverse wrist curl are the wrist extensors. This group of muscles includes the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris.

These muscles are found on the top of the forearm. They begin at the bottom of the arm bone above the elbow. Depending on the muscle, they end on the bottom of the forearm or the hand.

The role of these muscles is to move the back of the hand closer to the top of the forearm. This motion is called wrist extension, which is exactly what happens during this exercise. Additionally, the wrist extensors act to control, or slow down, wrist flexion. Wrist extensors also play a key role in grip strength which is an indicator of overall health.

When the wrist is positioned at 30 degrees of extension, grip strength is at its strongest. During the bodyweight reverse wrist curl, the wrist extends to this angle. This indicates that the bodyweight reverse wrist curl is a good exercise to work on grip strength.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Wrist Flexors

During the bodyweight reverse wrist curl, the wrist flexors are put in a lengthened position. These muscles play a key role in many everyday activities such as holding and carrying objects and during resistance training.

Wrist flexors are important for gripping with your hand. They are engaged when you are holding onto an object.

The wrist flexors can be found on the underside of the forearm and include the palmaris longus and the flexor carpi ulnaris. These muscles begin on the upper arm bone and end on the bones of the hands. Muscle activation is at its peak at about 30 degrees of wrist flexion with a voluntary activation of about 95%.

Brachioradialis

The brachioradialis is the most superficial, or close to the surface, muscle on the thumb side of the forearm. This muscle originates on the upper arm bone and runs down the forearm bone, closest to the thumb side. The main function of the brachioradialis is to flex the elbow. Depending on the position of the elbow, it can also move the hand to a neutral position.

According to research, the activation of the brachioradialis is greatest when the palm is facing downward.

Many upper body exercises and sports engage the brachioradialis muscle, such as biceps curls.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Wrist Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Cross-Body Hammer Curl

Wrist Roller

Dumbbell Finger Curl

Barbell Reverse Wrist Curl

Dumbbell Wrist Twist

EZ Bar Reverse Wrist Curl

Who Should Do?

General Population

The bodyweight reverse wrist curl would be of benefit to any individual. The wrist extensors that are targeted in this exercise are prominent players in so many activities of daily living. This exercise is especially suggested to those who perform repetitive upper body movements throughout their day. This could include manual laborers or those who perform a desk job. 

This is a simple exercise that can easily be incorporated into any workday or stretching routine. With no equipment required, it is a minimal investment exercise with potentially high returns. 

Body Builders

Bodyweight reverse wrist curls are also beneficial to those who are participating in upper-body resistance training. In this population, this exercise could be used as a warm-up for muscle activation. Using it before a workout could help to prevent injury to the loaded joint. 

This exercise could also be an option for part of a cool-down regimen in conjunction with other cool-down exercises. 

Athletes

The bodyweight reverse wrist curl is an ideal exercise for athletes of various sports. It is especially important for athletes that participate in sports that involve the upper extremities.

There is a high incidence of wrist injuries in this population. This exercise recommendation applies to higher-level athletes as well as recreational athletes. 

For athletes, the bodyweight reverse wrist curl is beneficial when included in a thorough warm-up or cool-down routine. 

Some research shows that performing bodyweight exercises prior to athletic performance may improve the result. 

Who Should Not Do?

Individuals With Elbow Injuries

Those who have active elbow injuries may need to avoid the bodyweight reverse wrist curl.

Especially individuals suffering from an overuse injury, such as tennis elbow. This condition, also called lateral epicondylitis, may be caused by repetitive motions. With tennis elbow, there is pain and swelling in the forearm muscles and tendons. Specifically, this affects those that attach on the outside of the elbow. Pain can radiate down the forearm and into the wrist. 

Tennis elbow can be extremely painful and long-lasting.  It could be worsened by performing an exercise such as the bodyweight reverse wrist curl at the wrong stage of recovery. If you are suffering from an elbow injury, please consult a medical professional to ensure proper recovery. 

Individuals With Wrist Injuries

If you have an active wrist injury, you may need to steer clear of the bodyweight reverse wrist curl. 

Wrist injuries, such as carpal tunnel syndrome, can be worsened by repetitive motion or overstretching during certain stages of recovery. Carpal tunnel syndrome is a very common injury that can lead to pain in the wrist area. It occurs when a nerve is pinched in the wrist region. This can result in numbness, tingling, weakness, and pain. 

When suffering from an injury, it is wise to seek professional guidance on specific exercises that are safe to incorporate into your routine. A physical therapist, for example, would be able to determine the best exercises for your recovery. 

Benefits Of The Exercise

Builds Grip Strength

One of the benefits of performing the bodyweight reverse wrist curl is building grip strength. Grip strength is an essential component of any strength training regime. Increased grip strength allows for higher loads and volume when training. 

Grip strength has also been found to be an indicator of overall health and wellness. Adding the bodyweight reverse wrist curl into your workout routine will strengthen muscles that are key for grip strength. 

Grip strength is essential to perform everyday tasks such as opening jars, carrying objects, and lifting items. 

Supports Mobility And Stability

Mobility is the ability of a joint to move in all available directions. Stability is the ability of the wrist to maintain the appropriate positioning even when outside forces act upon it. 

When you perform the bodyweight reverse wrist curl, you are encouraging wrist mobility and stability. The bodyweight reverse wrist curl is effective in moving the wrist joint through two of its’ main motions. It also works on strengthening which is essential for stability. 

The wrist is a complex joint that is commonly injured during everyday activities and sports. Addressing the mobility and stability of this joint is important to preserve and promote function. 

Reduces Risk Of Injuries

Wrist injury with resulting pain and dysfunction is a prominent occurrence. In young athletes, 32%–72% report wrist pain. 

Your wrists are undergoing frequent wear and tear with everyday life as well as when weight training. It is essential that you take intentional steps in the care of these hard-working joints. 

The bodyweight reverse wrist curl allows you to address strength, mobility, and stability. All of these factors are crucial for living and reducing the risk of injury with training. 

Frequently Asked Questions

Are bodyweight reverse wrist curls effective?

Yes, bodyweight reverse wrist curls are a great way to work the wrist extensors. This is a potential exercise to add to a warm-up or cool-down. It will promote the quality of movement for subsequent exercises.

What muscles do bodyweight reverse wrist curls work?

The bodyweight reverse wrist curls work the wrist extensors, wrist flexors, and brachioradialis. These muscles are important for a host of functional tasks. They also play a key role in grip.

How often should I do bodyweight reverse wrist curls?

Personal goals will determine how often you perform them. Since they are bodyweight exercises they can be performed every day. If you have a history of wrist or elbow injuries, be cautious not to overdo it. 

How many bodyweight reverse wrist curls should I do?

The number of bodyweight reverse wrist curls you perform will vary based on your goals, current strength, and mobility. Please refer to the table on sets and reps provided in this article for more information.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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