ClapMove · clapmove.com
Exercise handout — move better, feel better.
Reverse Wrist Curl
Strengthen wrist extensors. Curl weight up with palm facing down. Important for grip balance and tennis elbow rehab.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- table or counter
No equipment? Try: water bottle, soup can, resistance band
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Sit at table
- Rest forearm flat, palm down
- Let hand hang over edge
- Hold light weight
No image for this step. Follow the written instruction.
Step 1 of 5
Start with wrist bent down slightly
No image for this step. Follow the written instruction.
Step 2 of 5
Lift knuckles up toward you
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze at top briefly
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly (3 seconds)
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Exhale lifting
- Inhale lowering
Form Cues
- Keep forearm flat
- Slow lowering
- Control throughout
- Don't jerk
Common Mistakes to Avoid
- Lifting forearm
- Using momentum
- Going too heavy
- Fast lowering
Safety Information
Key exercise for tennis elbow. Pain 0-3/10 acceptable.
Progressions
Increase weight 5-10%, add reps
Regressions
Lighter weight, fewer reps
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.