Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Arms

Build Powerful Forearms with Dumbbell One-Arm Reverse Wrist Curl

How to do the dumbbell one-arm reverse wrist curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

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.

Dumbbell One-Arm Reverse Wrist Curl Details
Basic Information
Body Part
Forearm
Primary Muscles
Brachioradialis, Extensor carpi radialis brevis, Extensor carpi radialis longus, Extensor carpi ulnaris, Extensor Digitorum
Equipment
Dumbbell
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core12-15
Flexibility mobility8-12
Similar Exercises
  • Ultimate Cable Overhead Bicep Curl for Arm Strength
  • Bayesian Curl: Target Your Biceps, Brachialis & More!
  • Static Bicep Curl: Master the Ultimate Arm Builder Exercise
  • Barbell Curl: Mastering Bicep Growth and Arm Strength

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

Interested in measuring your progress? Check out our strength standards for Wrist Curl, Reverse Wrist Curl.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Arms Exercise Guides
Previous Post

Transform Your Back: Standing Twisting Cable High Row Guide

Next Post

Master the Barbell Rack Pull for Stronger Hamstrings & Glutes

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Jay Cutler
Bodybuilding

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Arnold Schwarzenegger 30-30 Challenge
Training

Can You Survive Arnold’s 30-30 Challenge? I Tried It and Got the Craziest Pump of My Life

How to do Barbell Reverse Grip Skullcrusher
Arms

Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps

How to do Band V-Up
Core

Band V-Up: The Ultimate Core Exercise for a Defined Midsection

How to do Band Standing Twisting Crunch
Arms

Get Strong Abs with Band Standing Twisting Crunch Workout

How to do Cable Drag Curl
Arms

Maximize Bicep Gains with the Cable Drag Curl Technique

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.