Description
A strength exercise that targets the muscles in the forearms. The exerciser lifts a dumbbell using one hand with a reverse grip and curls their wrist.
How to Do Dumbbell One arm Revers Wrist Curl
- 1Setup
Sit on a bench holding a dumbbell in one hand with a pronated grip (palm facing down). Rest your forearm on your thigh, allowing your wrist and hand to hang off your knee, ensuring a full range of motion.
- 2Setup
Keep your forearm stable and flat against your thigh, minimizing any movement from your elbow or shoulder throughout the exercise.
- 3
Slowly lower the dumbbell by allowing your wrist to flex downwards as far as comfortable, feeling a stretch in your forearm extensors. Inhale during this eccentric phase.
- 4
Contract your wrist extensors to curl the dumbbell upwards, lifting the back of your hand towards your forearm. Exhale as you lift, aiming for a peak contraction at the top.
- 5
Control the movement throughout, avoiding momentum. Pause briefly at the top before slowly lowering the dumbbell back to the starting position for the next repetition.
Tips
- Focus on isolating the wrist movement; avoid using your bicep or shoulder to lift the weight, ensuring only the wrist extensors are engaged.
- Use a lighter weight to ensure proper form and a full range of motion, prioritizing muscle contraction over heavy lifting.
- Perform the movement slowly and deliberately, especially the eccentric (lowering) phase, to maximize time under tension and muscle engagement.
- Keep your forearm firmly pressed against your thigh to stabilize the arm and prevent unwanted body movement, ensuring the wrist extensors do all the work.
Common Mistakes
- ×Using too much momentum: Avoid swinging the dumbbell up; instead, control the lift and lower phases to maximize muscle engagement.
- ×Not achieving a full range of motion: Make sure to fully extend your wrist downwards and then curl it as high as comfortable to work the muscles through their complete range.
- ×Lifting with the forearm/bicep: Ensure only your wrist is moving, keeping your forearm stationary on your thigh to isolate the wrist extensors.
Variations
Dumbbell Reverse Wrist Curl
Strengthen your forearms and target the wrist extensors with the Dumbbell Reverse Wrist Curl.
Dumbbell Over Bench One Arm Reverse Wrist Curl
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Dumbbell One arm Wrist Curl
Strengthen your wrist flexors and improve grip with the Dumbbell One-arm Wrist Curl. This isolation exercise targets your forearms effectively.
Dumbbell One Arm Seated Neutral Wrist Curl
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