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Home ExercisesDumbbell One Arm Reverse Wrist Curl

Demonstration

AdvancedIsolationDumbbell

Dumbbell One Arm Reverse Wrist Curl

Forearms · Lower Arms

4

sets

8–12

reps

1m 15s

Rest time

~5

Calories / set

Log a set

Instructions

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.

Muscles worked

Primary

Forearms

wrist extensors

Secondary

wrist extensors

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell One Arm Reverse Wrist Curl · FitVault