Forearms exercise · dumbbell
Dumbbell One Arm Reverse Wrist Curl
The dumbbell one arm reverse wrist curl is a dumbbell exercise that targets the forearms, with the wrist extensors assisting.
How to do the dumbbell one arm reverse wrist curl
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in one hand with an overhand grip, palm facing down.
- Rest your forearm on your thigh, with your wrist hanging off the edge.
- Slowly lower the dumbbell towards the ground by flexing your wrist.
- Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The wrist extensors work as secondary muscles. See all forearm exercises or every dumbbell exercise.
