10 Best Dumbbell One Arm Reverse Wrist Curl Alternatives for Limited Equipment

The Dumbbell One Arm Reverse Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Over Bench Revers Wrist Curl, the Seated Dumbbell Palms-down Wrist Curl and the Dumbbell One Arm Wrist Curl. Four harder versions, among them the Dumbbell Over Bench One Arm Reverse Wrist Curl and the Dumbbell Reverse Wrist Curl, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Reverse Wrist Curl

Dumbbell One Arm Reverse Wrist CurlPlay demonstration
Primary muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Wrist Extensors

How to perform Dumbbell One Arm Reverse Wrist Curl
  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in one hand with an overhand grip, palm facing down.
  3. Rest your forearm on your thigh, with your wrist hanging off the edge.
  4. Slowly lower the dumbbell towards the ground by flexing your wrist.
  5. Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
  6. Repeat for the desired number of repetitions, then switch to the other arm.
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Ranked Dumbbell One Arm Reverse Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Reverse Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Over Bench Revers Wrist CurlPlay demonstration

    1. Dumbbell Over Bench Revers Wrist Curl

    88% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    It uses the same equipment and still works the forearms.

    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
    2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
    3. Slowly curl your wrists upward, bringing the dumbbells towards your body.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  2. Dumbbell Over Bench One Arm Reverse Wrist CurlPlay demonstration

    Progression

    2. Dumbbell Over Bench One Arm Reverse Wrist Curl

    93% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want a harder version that still works the forearms.

    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
    2. Rest your forearm on the bench with your wrist hanging off the edge.
    3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Wrist Curl
  3. Seated Dumbbell Palms-down Wrist Curl

    3. Seated Dumbbell Palms-down Wrist Curl

    88% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start out by placing two dumbbells on the floor in front of a flat bench.
    2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
    3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    6. Repeat for the recommended amount of repetitions.
    7. When finished, simply lower the dumbbells to the floor.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  4. Dumbbell Reverse Wrist CurlPlay demonstration

    Progression

    4. Dumbbell Reverse Wrist Curl

    87% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench or chair with your feet flat on the ground.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
    3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    4. Slowly curl your wrists upward, bringing the dumbbells towards your body.
    5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  5. Dumbbell One Arm Wrist CurlPlay demonstration

    5. Dumbbell One Arm Wrist Curl

    86% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench or chair with your feet flat on the ground.
    2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
    3. Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
    4. Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
    5. Repeat for the desired number of repetitions, then switch to the other hand.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  6. Seated One-arm Dumbbell Palms-down Wrist Curl

    6. Seated One-arm Dumbbell Palms-down Wrist Curl

    85% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a flat bench with a dumbbell in your right hand.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
    4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
    5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
    6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  7. Barbell Revers Wrist CurlPlay demonstration

    7. Barbell Revers Wrist Curl

    83% match
    • Forearms
    • Barbell
    • Beginner
    • Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and your knees bent.
    2. Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.
    3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
    5. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  8. Dumbbell One Arm Seated Neutral Wrist CurlPlay demonstration

    8. Dumbbell One Arm Seated Neutral Wrist Curl

    82% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
    2. Rest your forearm on your thigh, allowing your wrist to hang off the edge.
    3. Keeping your forearm stationary, curl your wrist upward as far as possible.
    4. Pause for a moment at the top, then slowly lower your wrist back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other hand.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  9. Dumbbell Over Bench One Arm Neutral Wrist CurlPlay demonstration

    Progression

    9. Dumbbell Over Bench One Arm Neutral Wrist Curl

    81% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
    2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl
  10. Dumbbell Over Bench One Arm Wrist CurlPlay demonstration

    Progression

    10. Dumbbell Over Bench One Arm Wrist Curl

    81% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
    2. Rest your forearm on the bench with your wrist hanging off the edge.
    3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Reverse Wrist Curl

Dumbbell One Arm Reverse Wrist Curl FAQ

What muscles does Dumbbell One Arm Reverse Wrist Curl work?

The exercise primarily targets the wrist extensor group, extensor carpi radialis longus and brevis, extensor carpi ulnaris, and recruits the brachioradialis as a secondary mover. It isolates wrist extension by keeping the forearm pronated and restricting elbow movement.

What is the best bodyweight alternative to Dumbbell One Arm Reverse Wrist Curl?

A wall-supported handstand hold is an effective bodyweight alternative that loads the wrist extensors isometrically. Cue: press evenly through the fingertips, keep the wrists extended and shoulders stacked to maximize extensor activation and build wrist stability.

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