Dumbbell One Arm Reverse Wrist Curl

Muscles worked

Setup

1. Sit on the side of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Grasp a dumbbell in one hand using an overhand (pronated) grip, with your palm facing down.
3. Rest your forearm on your thigh or the edge of the bench so your wrist hangs just past the edge.
4. Stabilize your forearm with your non-working hand if needed to prevent the arm from lifting during the movement.

How to do it

1. Inhale and slowly lower the dumbbell as far as possible by flexing your wrist toward the floor.
2. Exhale and extend your wrist upward, lifting the dumbbell as high as possible while keeping your forearm pinned to your leg or the bench.
3. Hold the peak contraction at the top for one second to maximize tension in the extensors.
4. Lower the weight back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your forearm flat and stationary throughout the entire set.
• Ensure only the wrist is moving; avoid using your elbow or shoulder to swing the weight.
• Maintain a firm overhand grip without letting the dumbbell roll into your fingertips.
• Complete all repetitions on your weaker side first to ensure balanced development.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscles on the top of your forearm shortening as you lift.
• Avoid using excessively heavy weights; the wrist extensors are small muscles that respond better to high-quality contractions and controlled volume.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase time under tension.
• Perform the exercise with your forearm resting on a flat bench instead of your thigh to create a more stable, rigid platform that prevents cheating.

Frequently asked

What muscles does the dumbbell one arm reverse wrist curl work?

The dumbbell one arm reverse wrist curl primarily targets the forearms.

What equipment do you need for the dumbbell one arm reverse wrist curl?

The dumbbell one arm reverse wrist curl uses dumbbell.

Is the dumbbell one arm reverse wrist curl good for beginners?

Yes. The dumbbell one arm reverse wrist curl is a beginner-friendly movement and a strong foundation to build on.

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