Dumbbell Reverse Wrist Curl

The dumbbell reverse wrist curl trains the extensors along the top of the forearm, a group that no programme touches directly and that most people never think about until something starts hurting. With the forearms resting on a bench and the palms facing down, you lift by extending the wrists and lower until they flex fully. It is the mirror image of the standard wrist curl, and it matters more than its size suggests: the extensors stabilise the wrist under every press and every row, and they are the muscles involved in tennis elbow, which makes strengthening them genuine injury prevention rather than a detail. The loads are small by necessity. The extensors are considerably weaker than the flexors, so a dumbbell that looks trivial will produce a full contraction across a controlled range.