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Intermediate
Dumbbell One Arm Reverse Wrist Curl
4 steps Updated 29/08/2026
Dumbbell One Arm Reverse Wrist Curl is a free weights exercise targeting Forearms (Extensor Carpi Radialis, Extensor Carpi Ulnaris) using Dumbbells.
Step by step
How to perform it
- Sit on a bench with your forearm resting on your thigh, palm facing down, holding a dumbbell with an overhand grip (palm facing down).
- Allow your wrist to extend downward so that the dumbbell hangs towards the floor, keeping your forearm stationary.
- Curl the dumbbell upward as high as possible by flexing your wrist, focusing on engaging your forearm muscles.
- Lower the dumbbell back to the starting position with control, fully extending your wrist. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
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Dumbbell One Arm Reverse Wrist Curl
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