Dumbbell One Arm Reverse Wrist Curl
Description
The dumbbell one arm reverse wrist curl trains the wrist extensors and forearm extensors with a dumbbell held palm-down. With the forearm braced on a bench or thigh, you flex the wrist up and down through a full range. The single-arm pattern allows full focus on each forearm.
Equipment Required
Dumbbell One Arm Reverse Wrist Curl Instructions
- Sit on a bench with a single light dumbbell in your right hand.
- Rest your right forearm on your right thigh or on the bench.
- Hold the dumbbell with palm facing down (overhand grip).
- Allow your wrist to bend down with the dumbbell in a stretched position.
- Brace your core and stay tall.
- Curl the dumbbell up by extending your wrist toward the ceiling.
- Squeeze the wrist extensors at the top.
- Lower the dumbbell back to the stretched position with control. Switch arms.
Dumbbell One Arm Reverse Wrist Curl Form & Visual
Dumbbell One Arm Reverse Wrist Curl Benefits
- Strict single-arm forearm extensor work
- Builds forearm size and strength
- Improves grip endurance
- Helps with elbow tendon health
- Easy to scale by changing weight
- Useful for forearm specialization
Dumbbell One Arm Reverse Wrist Curl Muscles Worked
- Wrist extensors
- Brachioradialis
- Extensor carpi radialis
Dumbbell One Arm Reverse Wrist Curl Variations & Alternatives
- Reverse Wrist Curl
- Wrist Curl
- Hammer Curl
- Dumbbell Wrist Curl
