One-Arm Dumbbell Reverse Wrist Curl
A seated forearm exercise using a palm-down grip and thigh support. Its isolated wrist-extension movement targets the forearm extensors one hand at a time.
- Body part
- Forearms: all exercises
- Movement
- Extension: all exercises
What it trains
- Forearm Extensors, Primary, 85%
- Forearm Flexors, Stabilizer, 25%
How to perform
Sit on a bench with both feet supported and hold a dumbbell in one hand, palm down.
Rest the forearm on the same-side thigh with the hand free beyond the knee.
Raise the back of the hand by extending the wrist without lifting the forearm.
Lower the hand under control through a comfortable range, then repeat. Complete the planned work on each hand.
Tips
Use a load that permits a small, controlled wrist movement.
Keep the elbow and forearm supported instead of turning the lift into an arm curl.
The demonstration shows one hand; apply the same technique to the other hand.
Common mistakes
Lifting the forearm off the thigh.
Swinging the dumbbell with elbow or shoulder motion.
Forcing the wrist into a painful end range.
Related exercises
Variations · 1
Barbell Reverse Wrist Curl
The same palm-down wrist-extension pattern, using a barbell with both hands instead of one dumbbell.
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