Wrist and Hand, Phase 3 · Exercise 3 of 4 WH-3 #3

Reverse Wrist Curls

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Strengthen the back of the forearm

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps

You needA light dumbbell (1 to 3 pounds), a soup can, or a small water bottle

Demonstration video: Wrist Extension with Weight - Ask Doctor Jo (AskDoctorJo). Follow the steps on this page if the video differs.

Why it helps

Reverse wrist curls strengthen the muscles on the BACK of your forearm, which control wrist straightening (extension). These muscles are usually the WEAKER side after a wrist injury. This exercise works on balancing strength on both sides of the joint.

How to do it

Sit with your forearm resting flat on a table. Hand and wrist hang off the edge of the table, palm DOWN.
Hold a LIGHT weight (start with 1 pound, this side is weaker than the flexors).
Slowly let the weight lower the hand DOWNWARD (wrist flexion). Stop where you feel a gentle stretch.
Slowly LIFT the weight UP by extending the wrist (back of hand toward forearm).
Move slow. Do 12 reps.

Too hard? Try this

Use no weight at first, just gravity. Or do 8 reps. Or shorten the range.

Too easy? Try this

Use 2 to 3 pounds. Or hold each top position for 2 seconds.

Common mistakes

Your forearm lifts off the table.
You use the elbow or shoulder to help.
You let the weight drop without control.

You should feel

Strong work on the OUTSIDE (back) of the forearm.
Steady, slow motion both up and down.

You should not feel

Sharp pain in the wrist.
Sharp pain at the elbow.
Numbness in the fingers.

Stop right away if

Sharp wrist pain.
Elbow pain that does not stop.
Sudden weakness.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program