Dumbbell One arm Reverse Wrist Curl

Category

Forearms

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Extensor Carpi Radialis, Extensor Carpi Ulnaris

Secondary muscles

Biceps Brachii

How to do it

1. Sit on a bench with your forearm resting on your thigh, palm facing down, holding a dumbbell with an overhand grip (palm facing down).
2. Allow your wrist to extend downward so that the dumbbell hangs towards the floor, keeping your forearm stationary.
3. Curl the dumbbell upward as high as possible by flexing your wrist, focusing on engaging your forearm muscles.
4. Lower the dumbbell back to the starting position with control, fully extending your wrist. Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

• Keep your forearm stable and only move your wrist.
• Perform the movement slowly and with control to avoid using momentum.
• Focus on using your forearm muscles to lift the weight.