Dumbbell One-Arm Reverse Wrist Curl (Forearms)

The dumbbell one-arm reverse wrist curl is an isolation exercise which builds muscle and strength in the wrist extensor (Brachioradialis) muscle of the forearm. Now, the forearms tend to be a neglected muscle when weight training but they can add a very aesthetic appearance to your arms in general.

The benefits of this movement also include improved strength and muscle size in the wrists and forearm muscles. You can either perform this exercise before or after a workout and you’ll definitely notice a difference in your wrist extensor development if you’re consistent with your training.

In This Exercise:

• Target Muscle Group: Wrist extensors (Brachioradialis)
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbell
• Difficulty: Beginner

Exercise Instructions

1. Grab a light dumbbell then kneel down on the floor while placing the palm side of your forearm on the bench so your hand is hanging off.
2. Then, bend your wrist all the way upward and hold for 2 seconds.
3. Slowly bend your wrist downward until your knuckles are facing the floor.
4. Complete the preferred number of reps and then repeat the exercise with your other arm.

Variations & Tips:

• You can also use a barbell as an alternative.
• Use light to moderate weights to ensure you’re training with a full range of motion which ensures you’re working the muscles effectively. Training too heavy is not safe for your wrists.
• The dumbbell one-arm reverse wrist curl targets the brachioradialis muscle of the forearms.

Watch: How to do the dumbbell one-arm reverse wrist curl