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Dumbbell Reverse Wrist Curl – Extension

It should be done in combination with the wrist curl to ensure equal development of the wrist flexor and wrist extensor muscles.

Holding a dumbbell in each hand, sit down and rest your elbows and forearms on your thighs, palms facing down. Elbows should be bent about 90-degrees and the dumbbells/hands should hang freely. Wrists are in line with the forearms.

Exhale and slowly roll your wrists to pull the weight up. Hold this position briefly.

Inhale and slowly bend at the wrist so that the dumbbells move toward the floor. Do not release your grip, straighten your elbows, or lean forward/backward. Repeat.


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20 thoughts on “Dumbbell Reverse Wrist Curl – Extension

  1. Doesn’t the wrist begin to break down with so much weight?
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    1. No, it´s about training :) I´ve seen boxers doing this with an insane weight.

      1. This must be important for a contact sport such as boxing. I reckon some international rugby players do this with insane weights, too.

      2. Oh! Do you like rugby? B-)

      3. It’s okay. I have known several rugby players over the years.

      4. It’s okay. I have known several rugby players over the years.

      5. Really? Wow. I thought this was way to much.

      6. Really! I try to show a proper technique so, light weight for me. Also, those dumbbells look heavier than they really are :)

      7. Oh. Well you impressed me.

      8. Thanks! You´re very kind ;)

  2. Haha I am so doing this wrist workout Chape, I have been doing the last one you posted since we talked about how important our wrist is when we workout :D

    Shay-lon

    P.S You do great videos!

    1. Cool!! So, do you feel your wrists stronger while doing flyes, curls, etc, or not yet? :D
      P.S. Thank you so much!

      1. I have been doing bicep curls and I feel as though since working on my wrist, it has helped me to lift heavier weight with less troubles. Nothing too significant, but still a difference nonetheless and that is all that matters.

      2. Good!! One workout at a time :) I like to point my clients that insignificant changes are changes anyway. If they are in the right direction, what more probe do you need? Keep going ;)

      3. I will keep at it and keep you informed Mr. Chape. Exactly what I tell clients too, changes are good as long as they are good changes haha :P

      4. Haha, I like it, and I´ll quote you :D

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    1. Thank you :)

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    1. Thank you so much, dear :)

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