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Lower Arms · Dumbbell
Dumbbell One Arm Reverse Wrist Curl
Dumbbell One Arm Reverse Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms), with the biceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Forearms · Extensor Carpi Radialis, Extensor Carpi Ulnaris
Secondary muscles
- Biceps · Biceps Brachii
How to do Dumbbell One Arm Reverse Wrist Curl
- Sit on a bench with your forearm resting on your thigh, palm facing down, holding a dumbbell with an overhand grip (palm facing down).
- Allow your wrist to extend downward so that the dumbbell hangs towards the floor, keeping your forearm stationary.
- Curl the dumbbell upward as high as possible by flexing your wrist, focusing on engaging your forearm muscles.
- Lower the dumbbell back to the starting position with control, fully extending your wrist. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Keep your forearm stable and only move your wrist.
- Perform the movement slowly and with control to avoid using momentum.
- Focus on using your forearm muscles to lift the weight.
Dumbbell One Arm Reverse Wrist Curl alternatives
More forearms exercises
Dumbbell One Arm Reverse Wrist Curl FAQ
What muscles does Dumbbell One Arm Reverse Wrist Curl work?
Dumbbell One Arm Reverse Wrist Curl mainly works the forearms in the lower arms (Extensor Carpi Radialis and Extensor Carpi Ulnaris). The biceps work as secondary muscles.
What equipment do you need for Dumbbell One Arm Reverse Wrist Curl?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Reverse Wrist Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Reverse Wrist Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.
How many calories does Dumbbell One Arm Reverse Wrist Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Reverse Wrist Curl?
Other exercises for the forearms include Wrist Curl Barbell, Band Wrist Curl, Kettlebell Wrist Curl and Cable Wrist Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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