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.
The Dumbbell Single-Arm Reverse Wrist Curl mainly works the forearms, with help from the triceps and biceps. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Single-Arm Reverse Wrist Curl Muscles Worked
Primary
Top Forearm (wrist extensors); Forearm Flexor (brachioradialis)
Secondary
Triceps (triceps brachii); Biceps (biceps brachii)
Dumbbell Single-Arm Reverse Wrist Curl Variations and Alternatives
How to do the Dumbbell Single-Arm Reverse Wrist Curl
Sit down on the edge of a flat bench with your feet flat on the floor.
Hold a dumbbell in one hand with an overhand grip (palm facing down).
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.
Rest your other hand on the other thigh, or use it to stabilize the working arm.
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.
Pause at the top of the movement, squeezing your forearm extensors.
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.
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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Dumbbell Single-Arm Reverse Wrist Curl FAQs
What muscles does the Dumbbell Single-Arm Reverse Wrist Curl work?
The Dumbbell Single-Arm Reverse Wrist Curl mainly works the forearms, with help from the triceps and biceps. The main muscles are the wrist extensors and brachioradialis.
What equipment do you need for the Dumbbell Single-Arm Reverse Wrist Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Single-Arm Reverse Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Reverse Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Band Wrist Curl, Barbell Bench Palms-Down Wrist over Curl and Barbell Reverse Wrist Curl.
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