Dumbbell Single-Arm Reverse Wrist Curl
Strengthen your forearms with Dumbbell Single-Arm Reverse Wrist Curls! Improve grip strength and wrist stability with this targeted exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on the edge of a flat bench with your feet flat on the floor.
2. Hold a dumbbell in one hand with an overhand grip (palm facing down).
3. Place the forearm of the arm holding the dumbbell on the corresponding thigh, with the wrist and hand extending beyond the knee. Your arm should be fully extended and parallel to the floor.
4. Rest your other hand on the other thigh, or use it to stabilize the working arm.
5. Keeping your forearm and elbow stationary, slowly curl the dumbbell upwards by extending your wrist. Raise the weight as high as possible without moving your forearm.
6. Pause at the top of the movement, squeezing your forearm extensors.
7. Slowly lower the dumbbell back to the starting position, allowing your wrist to dip just slightly below parallel to the floor for a full stretch.
8. Repeat for the desired number of repetitions before switching arms.
Ensure that the movement is controlled and focused solely on the wrist–avoid using your elbow or shoulder to lift the weight. Perform the exercise with appropriate weight so that you can perform the exercise with good form and without any discomfort in the wrist or forearm.
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