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Lower Arms Exercise · Dumbbell

Dumbbell One Arm Reverse Wrist Curl exercise animation

Dumbbell One Arm Reverse Wrist Curl

Category
Lower Arms
Equipment
Dumbbell
Target
Forearms

The reverse wrist curl trains wrist extension — lifting the back of the hand upward — the opposite motion of a standard wrist curl and a muscle group that's easy to neglect entirely. Wrist extensor weakness is a common contributor to elbow issues like tennis elbow, so this is often more about joint health than visible size. Light weight and high reps are the norm here; the forearm extensors don't need much load to feel it.

How to Do the Dumbbell One Arm Reverse Wrist Curl

  1. Sit on a bench or chair with your feet planted on the floor.
  2. Hold a dumbbell in one hand with an overhand grip, palm facing down.
  3. Rest your forearm on your thigh, letting your wrist hang off the edge.
  4. Lower the dumbbell toward the floor under control by flexing your wrist.
  5. Hold briefly at the bottom, then curl your wrist back up toward your body.
  6. Continue for the target number of reps, then switch arms.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell One Arm Reverse Wrist Curl primarily targets the Forearms, with Wrist Extensors as the primary synergist muscle group.

More Lower Arms Exercises

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More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have dumbbell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Dumbbell One Arm Reverse Wrist Curl work?
The Dumbbell One Arm Reverse Wrist Curl primarily targets the forearms, with the wrist extensors as the main supporting muscle group.
What equipment do I need for the Dumbbell One Arm Reverse Wrist Curl?
The Dumbbell One Arm Reverse Wrist Curl is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Reverse Wrist Curl?
If you don't have access to a dumbbell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.