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

Ranked Dumbbell One Arm Reverse Wrist Curl Alternatives

3 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.

1. Best match

   Play demonstration

   1. Modified Push Up To Lower Arms

   33% match

   • Forearms
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the forearms with bodyweight alone.

   How to perform this exercise

   1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
   2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
   3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
   4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell One Arm Reverse Wrist Curl
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Wrist Curl
2. Play demonstration

   2. Arm Slingers Hanging Bent Knee Legs

   31% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the forearms.

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
   2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
   3. Slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the Dumbbell One Arm Reverse Wrist Curl
3. Play demonstration

   3. Captains Chair Straight Leg Raise

   31% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
   2. Keep your upper body stable and your back straight.
   3. Engage your abs and lift your legs up in front of you, keeping them straight.
   4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
   5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not seated