Dumbbell One Arm Revers Wrist Curl

Dumbbell One Arm Revers Wrist Curl

The Dumbbell One Arm Reverse Wrist Curl is a fantastic exercise that primarily targets the muscles in your forearms, helping to improve grip strength and overall forearm development. This exercise is often overlooked, but it's a great addition to any arm or upper body workout routine. To perform this exercise, you'll need a dumbbell of an appropriate weight for your fitness level. Start by holding the dumbbell in one hand with your palm facing down. Rest your forearm on a bench or the edge of a sturdy chair, making sure your wrist extends beyond the edge. This will allow for a full range of motion. Next, slowly lower the dumbbell towards the floor, using only your wrist joint. Make sure to keep your forearm stable throughout the movement, only allowing your wrist to move. Once you feel a stretch in your forearm, reverse the motion and curl the weight back up towards your forearm, making sure to squeeze your forearm muscles at the top of the movement. Performing 3-4 sets of 10-12 repetitions on each arm is a good starting point for most individuals. As you progress, you can gradually increase the weight of the dumbbell to make the exercise more challenging. Remember to maintain proper form throughout the movement, focusing on controlled and deliberate movements rather than relying on momentum. Incorporating the Dumbbell One Arm Reverse Wrist Curl into your routine can help enhance your grip strength, making everyday tasks easier and potentially improving performance in other exercises such as deadlifts, pull-ups, and rows. Remember to listen to your body and choose an appropriate weight that challenges you but still allows you to maintain proper form. So, give this exercise a try and watch your forearm strength and aesthetics improve over time!


  • Sit on a bench or stand upright with your feet shoulder-width apart and hold a dumbbell in one hand.
  • Rest your forearm on your thigh or on a bench with your palm facing down and the back of your hand resting on your leg or bench.
  • Lower the dumbbell towards the ground by flexing your wrist, allowing the weight to roll down to the tips of your fingers.
  • Reverse the motion by curling your wrist back up as far as possible, squeezing your forearm muscles.
  • Pause briefly at the top of the movement to fully contract the muscles.
  • Repeat for the desired number of repetitions and then switch to the other arm.

Tips & Tricks

  • Focus on keeping your wrists and forearms stable throughout the movement.
  • Maintain proper form and avoid lifting too heavy weights to prevent injury.
  • Engage your core muscles for stability and balance during the exercise.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Incorporate wrist stretches and flexibility exercises into your warm-up and cool-down routine.
  • Gradually increase the weight as your strength improves to continue challenging your muscles.
  • Ensure that your grip on the dumbbell is secure and comfortable throughout the exercise.
  • Listen to your body and rest if you experience any pain or discomfort.
  • Consider using wrist wraps or supports if you have any existing wrist injuries or weakness.
  • Consult with a fitness professional to ensure proper technique and effective progression.


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