Reverse Wrist Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Forearm Extensor Muscles
Secondary Muscles	None
Stabilizer Muscles	None
Grip Muscles	Forearm Extensor Muscles

Muscle Group

Muscles

Primary Muscles

Forearm Extensor Muscles

Secondary Muscles

None

Stabilizer Muscles

None

Grip Muscles

Forearm Extensor Muscles

Reverse Wrist Curl Average Weight [1RM]

Level
Beg.	3 kg (7 lbs)	3 kg (6 lbs)
Nov.	20 kg (45 lbs)	7 kg (15 lbs)
Int.	55 kg (121 lbs)	13 kg (29 lbs)
Adv.	106 kg (234 lbs)	21 kg (47 lbs)
Pro	171 kg (377 lbs)	31 kg (69 lbs)

Level

Beg.

3 kg
(7 lbs)

3 kg
(6 lbs)

Nov.

20 kg
(45 lbs)

7 kg
(15 lbs)

Int.

55 kg
(121 lbs)

13 kg
(29 lbs)

Adv.

106 kg
(234 lbs)

21 kg
(47 lbs)

Pro

171 kg
(377 lbs)

31 kg
(69 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Reverse Wrist Curl Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 15-25 Calories
Medium	🔥 25-35 Calories
Hard	🔥 35-50 Calories
Max	🔥 50-65 Calories

Intensity

Calories Burned

Easy

🔥 15-25 Calories

Medium

🔥 25-35 Calories

Hard

🔥 35-50 Calories

Max

🔥 50-65 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Reverse Wrist Curl Average Weight [1RM]

Reverse Wrist Curl Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12