Reverse Wrist Curl with Water Bottles
Light-load reverse wrist curl ideal for beginners or high-rep forearm work.
ArmsBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: wrist extensors. Secondary: forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Sit or stand holding water bottles with an overhand grip.
- Rest the forearms on the thighs or a bench, wrists hanging off.
- Extend the wrists to lift the bottles.
- Lower with control.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Light-load reverse wrist curl ideal for beginners or high-rep forearm work.
Common mistakes
Avoid moving the forearms; isolate the wrists.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Reduce range of motion.
Breathing
Exhale as you extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.