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Weighted Seated One Arm Reverse Wrist Curl

Weighted Seated One Arm Reverse Wrist Curl

The Weighted Seated One Arm Reverse Wrist Curl is a fantastic exercise that targets the muscles in your forearms, particularly the extensor muscles. This exercise is performed while sitting on a bench or a chair, with one arm at a time. As the name suggests, it involves using a weight to provide resistance while curling the wrist in a reverse motion. By incorporating the Weighted Seated One Arm Reverse Wrist Curl into your workout routine, you can effectively strengthen your wrists, improve grip strength, and enhance overall forearm development. This exercise is beneficial for individuals involved in activities that require a strong grip, such as weightlifting, racquet sports, or even certain jobs that involve manual labor. The Weighted Seated One Arm Reverse Wrist Curl can be modified to suit your fitness level by adjusting the weight used. However, it is important to start with a lighter weight and gradually progress to heavier resistance to avoid injury. As with any exercise, proper form and technique are crucial to maximize the benefits and minimize the risk of strain. To further enhance your forearm muscles and overall upper body strength, it's recommended to incorporate a variety of exercises into your routine, such as wrist curls, reverse curls, and grip strengtheners. Additionally, combining these exercises with a well-rounded strength training program and proper nutrition will help you achieve optimal results. Keep challenging yourself and enjoy the incredible benefits of stronger wrists and forearms with the Weighted Seated One Arm Reverse Wrist Curl!


  • Sit on a chair or bench with your feet flat on the ground.
  • Hold a dumbbell in one hand with an underhand grip, palm facing down.
  • Rest your forearm on your thigh, letting your hand hang over the edge.
  • Keeping your forearm stationary, exhale and curl your hand up towards your body.
  • Pause for a moment at the top of the movement, squeezing your forearm muscles.
  • Inhale and slowly lower the dumbbell back to the starting position.
  • Repeat for the prescribed number of repetitions and then switch arms.
  • Maintain proper form throughout the exercise, avoiding any swinging or jerking motions.
  • Start with a weight that challenges you but still allows you to perform the exercise with good form.
  • Gradually increase the weight as you become stronger and more comfortable with the movement.

Tips & Tricks

  • Use a comfortable weight that allows you to maintain proper form throughout the movement.
  • Increase the weight gradually as your strength improves to continue challenging your muscles.
  • Maintain a neutral spine position by keeping your back straight and shoulders relaxed.
  • Breathe out as you curl your wrist up and breathe in as you lower the weight back down.
  • Focus on controlling the movement and avoid using momentum to lift the weight.
  • Keep your forearm stationary and only move your wrist joint to target the correct muscles.
  • Engage your core muscles to enhance stability and balance during the exercise.
  • Avoid hyperextending your wrist at the top of the movement to prevent strain or injury.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Ensure proper rest and recovery between workout sessions to allow your muscles to repair and grow.


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