How to do the Dumbbell One Arm Reverse Wrist Curl
Dumbbell One Arm Reverse Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Wrist Extensors.
Dumbbell One Arm Reverse Wrist Curl demonstration · © GymiaFit
Dumbbell One Arm Reverse Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Wrist Extensors
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell One Arm Reverse Wrist Curl step by step
- 1Sit on a bench or chair with your feet flat on the ground.
- 2Hold a dumbbell in one hand with an overhand grip, palm facing down.
- 3Rest your forearm on your thigh, with your wrist hanging off the edge.
- 4Slowly lower the dumbbell towards the ground by flexing your wrist.
- 5Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Reverse Wrist Curl — questions
What muscles does the Dumbbell One Arm Reverse Wrist Curl work?
The Dumbbell One Arm Reverse Wrist Curl primarily targets the Forearms. It also recruits the Wrist Extensors as secondary movers.
What equipment do I need for the Dumbbell One Arm Reverse Wrist Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Reverse Wrist Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Reverse Wrist Curl?
Dumbbell Finger Curls, Dumbbell One Arm Seated Neutral Wrist Curl, Dumbbell One Arm Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Reverse Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.