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

Level

Beg.

3 kg
(7 lb)

3 kg
(6 lb)

Nov.

20 kg
(45 lb)

7 kg
(15 lb)

Int.

55 kg
(121 lb)

13 kg
(29 lb)

Adv.

106 kg
(234 lb)

21 kg
(47 lb)

Pro

171 kg
(377 lb)

31 kg
(69 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

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 (lb)

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
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

BW	Beg.	Nov.	Int.	Adv.	Pro
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

BW	Beg.	Nov.	Int.	Adv.	Pro
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27