Smart Workout Diary

Dumbbell One-Arm Reverse Wrist Curl

The dumbbell one-arm reverse wrist curl is an isolation exercise performed with the palm facing down to train wrist extension. It primarily targets the forearm extensors and can help build forearm strength, muscular endurance, and grip-related control. The unilateral setup lets each side work independently.

Demonstration

Dumbbell One-Arm Reverse Wrist Curl — demonstration 1
Dumbbell One-Arm Reverse Wrist Curl — demonstration 2

Instructions

  1. Set up: Sit on a bench and hold one dumbbell with a palm-down grip. Rest the working forearm on your thigh or a bench with the wrist just beyond the edge.
  2. Brace the forearm: Keep the forearm still and the elbow comfortably bent; let the dumbbell lower under control by allowing the wrist to flex.
  3. Lift: Raise the back of your hand toward your forearm by extending only at the wrist. Keep the movement small and controlled.
  4. Pause and lower: Briefly squeeze the top position, then slowly lower the dumbbell to the starting stretch without dropping it.
  5. Repeat evenly: Complete the planned repetitions, then switch arms. Use a light load that allows smooth, pain-free wrist motion.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the forearm planted: Do not turn the exercise into an elbow or shoulder movement.
  2. Use a modest range: Move only as far as your wrist can travel comfortably; forcing range can irritate the joint.
  3. Choose light resistance: The forearm extensors are relatively small, so prioritize slow control over heavy loading.
  4. Breathe normally: Exhale as you extend the wrist and inhale as you lower the dumbbell.
Exercise library