Movement overview

The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with an overhand grip.
2. Rest your forearm on your thigh or a flat surface, allowing your wrist to hang over the edge.
3. Start with your wrist in a neutral position, then slowly extend your wrist upward, lifting the dumbbell.
4. Pause at the top of the movement for a moment, feeling the contraction in your forearm.
5. Lower the dumbbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions, then switch to the other arm.

Technical tips

• Keep your movements slow and controlled to maximize muscle engagement.
• Avoid using momentum; focus on isolating the forearm muscles.
• Maintain a neutral wrist position at the start to prevent strain.
• Ensure your elbow remains stationary throughout the exercise.
• Use a lighter weight if you cannot control the motion properly.