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Dumbbell One arm Revers Wrist Curl

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The Dumbbell One Arm Reverse Wrist Curl is a strength-building exercise that primarily targets the forearm muscles and enhances grip strength. It is suitable for individuals at all fitness levels, including athletes seeking to improve their performance in sports that require a strong grip. Incorporating this exercise into your routine can help in injury prevention, improve hand dexterity, and contribute to overall upper body strength.


Step-by-step guide:

  1. Rest your forearm on your thigh, letting the dumbbell hang over the edge of your knee.
  2. Slowly raise the dumbbell as high as possible, bending at the wrist and keeping the rest of your arm still.
  3. Pause at the top of the movement for a moment, then slowly lower the weight back down to the starting position.
  4. Repeat the exercise for your desired number of repetitions before switching to the other arm.

Exercise Tips:

  • **Controlled Movement**: The key to this exercise is slow, controlled movement. Avoid the common mistake of using momentum to swing the dumbbell up and down. Instead, use your wrist muscles to curl the dumbbell as high as you can, then slowly lower it back down.
  • **Correct Grip**: Hold the dumbbell with an overhand grip (palm facing down), and make sure your grip is firm but not overly tight. A common mistake is holding the dumbbell too loosely, which can lead to loss of control and potential injury.
  • **Avoid Overloading**: Don't use a weight that's too heavy. This is a common mistake that can


Can beginners do the Dumbbell One arm Revers Wrist Curl?

Yes, beginners can do the Dumbbell One Arm Reverse Wrist Curl exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. As with any new exercise, it's beneficial to have a trainer or experienced person demonstrate the move first to ensure you're doing it correctly. Always remember to warm up before starting any exercise routine.

What are common variations of the Dumbbell One arm Revers Wrist Curl?

  • Cable Reverse Wrist Curl: Instead of a dumbbell, you use a cable machine for this exercise, which provides constant tension throughout the movement.
  • Seated Reverse Wrist Curl: In this version, you sit on a bench with your forearm resting on your thigh, which can provide better stability and focus on the wrist muscles.
  • Incline Bench Reverse Wrist Curl: This is performed on an incline bench, which changes the angle of the exercise and can target different parts of the forearm muscles.
  • Two-Handed Dumbbell Reverse Wrist Curl: In this variation, you hold a single dumbbell with both hands, which can provide a different challenge and engage the forearms in a unique way.

What are good complementing exercises for the Dumbbell One arm Revers Wrist Curl?

  • Barbell Wrist Curls can also complement the Dumbbell One Arm Reverse Wrist Curl, as this exercise targets the forearm flexors which are the same muscles involved in the reverse wrist curl, thus enhancing the overall strength and flexibility of the wrists.
  • Lastly, Farmer's Walk exercise can be a great addition to your routine as it works on your grip strength and forearm muscles, similar to the Dumbbell One Arm Reverse Wrist Curl, improving your ability to hold and lift heavy objects.

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