The dumbbell one arm reverse wrist curl targets the forearms and wrist extensors by requiring the lifter to curl a dumbbell upward using only the wrist, with the forearm supported on the thigh. This exercise helps build forearm strength and endurance.
Also Works
Wrist Extensors
How to Perform
1
Sit on a bench or chair with your feet flat on the ground.
2
Hold a dumbbell in one hand with an overhand grip, palm facing down.
3
Rest your forearm on your thigh, with your wrist hanging off the edge.
4
Slowly lower the dumbbell towards the ground by flexing your wrist.
5
Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
6
Repeat for the desired number of repetitions, then switch to the other arm.
Pro Tips
•Rest your forearm flat on your thigh with only the wrist hanging off the edge for a stable base.
•Curl your wrist upward slowly, focusing on the contraction along the top of your forearm (wrist extensors).
•Use a very light dumbbell (3-10 lbs) since the wrist extensors are small muscles that fatigue quickly.
Common Mistakes
•Using too heavy a weight, which forces you to jerk the wrist rather than performing a controlled curl.
•Lifting the forearm off the thigh during the curl, which adds arm movement and reduces forearm isolation.
•Performing the movement too quickly, which relies on momentum and reduces muscle activation in the forearm extensors.
Master The Dumbbell Single Arm Reverse Wrist Curl with Forge
Get personalized coaching, form feedback, and workout plans featuring Dumbbell Single Arm Reverse Wrist Curl and other exercises tailored to your goals.