Dumbbell Single Arm Reverse Wrist Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Single Arm Reverse Wrist Curl

Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Reverse Wrist Curl.

EasyOuter forearm

About this exercise

The dumbbell one arm reverse wrist curl targets the forearm extensors (brachioradialis and wrist extensors) by holding the dumbbell with an overhand grip and curling it upward with wrist extension. Strengthening the forearm extensors improves grip balance and reduces the risk of lateral elbow injuries.

How to Perform

  • Sit on a bench and hold a dumbbell in one hand with an overhand (pronated) grip
  • Rest your forearm on your thigh with your wrist hanging just beyond your knee
  • Allow the dumbbell to lower by flexing the wrist toward the floor
  • Extend the wrist upward, raising the dumbbell as high as possible
  • Squeeze the forearm extensors at the top
  • Lower back to the start position slowly and with control
  • Complete all reps before switching arms

Muscle Activation

Primary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Single Arm Reverse Wrist Curl

The Dumbbell Single Arm Reverse Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Band Reverse Spider Curl

Easy
Outer forearmBiceps

Band Reverse Wrist Curl

Easy
Outer forearm

Band Standing Hammer Curl

Easy
Outer forearmBiceps

Band Standing Reverse Curl

Easy
Outer forearmBiceps