Forearms · Beginner

Reverse Wrist Curl

Forearms

Equipment: Dumbbell, Flat Bench

How to do it

• Kneel at a bench with forearms flat on the pad, palms down
• Let your wrists hang just past the edge, dumbbells in hand
• Lower the backs of your hands toward the floor
• Lift your knuckles up as high as you can
• Pause, then lower slowly with your forearms flat

Common mistake

✕ FOREARMS LIFTING OFF BENCH → ✓ FOREARMS FLAT, WRISTS ONLY

Starting point: 3 sets × 12–20 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, ntcc.edu.