Weighted Seated One Arm Reverse Wrist Curl

Strengthen your forearms and wrist extensors with the Weighted Seated One Arm Reverse Wrist Curl.

IntermediateForearms Weighted

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Weighted Seated One Arm Reverse Wrist Curl

Isolation

Weighted Seated Neutral Wrist Curl

Forearms · Weighted

Beginner

Isolation

Weighted Seated Reverse Wrist Curl

Forearms · Wrist Extensors · Weighted

Beginner

Isolation

Weighted Seated One Arm Wrist Curl

Forearms · Wrist Flexors · Weighted

Beginner

Isolation

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Beginner

Description

A seated exercise that targets the forearms by curling a weight in a reverse grip while keeping the arm stationary.

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How to do Weighted Seated One Arm Reverse Wrist Curl

01
Setup
Sit on a flat bench with a dumbbell in one hand, using an overhand (pronated) grip.
02
Setup
Rest your forearm on your thigh, palm facing down, allowing your wrist and hand to extend off your knee.
03
Allow the dumbbell to roll towards your fingertips, letting your wrist fully flex downwards to stretch the forearm extensors.
04
Exhale as you slowly curl the dumbbell upwards by extending your wrist, contracting your forearm extensors until your hand is parallel to your forearm.
05
Hold the peak contraction briefly, then inhale as you slowly lower the dumbbell back to the starting position, controlling the movement throughout.
06
Complete all desired repetitions on one arm before switching to the other.

Tips

Keep your forearm stable and pressed against your thigh throughout the entire movement to ensure proper isolation of the wrist extensors.
Prioritize a full range of motion over heavy weight; allow the dumbbell to fully stretch your wrist extensors at the bottom of the movement.
Perform the eccentric (lowering) phase slowly and under control to maximize muscle activation and reduce the risk of injury.
Maintain a firm but not overly tight grip on the dumbbell to avoid fatiguing your grip before your target muscles.

Common mistakes

Using too much momentum: Avoid swinging the weight up; instead, focus on a slow, controlled wrist extension to engage the target muscles effectively.
Lifting the forearm off the thigh: Keep your forearm firmly planted on your thigh to prevent other muscles from assisting and ensure strict wrist extensor isolation.
Not achieving a full range of motion: Make sure to fully flex your wrist downwards at the bottom and extend it upwards at the top for complete muscle engagement.

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Questions

What muscles does Weighted Seated One Arm Reverse Wrist Curl work?

Weighted Seated One Arm Reverse Wrist Curl primarily targets Wrist Extensors.

Is Weighted Seated One Arm Reverse Wrist Curl good for beginners?

Weighted Seated One Arm Reverse Wrist Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Seated One Arm Reverse Wrist Curl?

You need Weighted to perform Weighted Seated One Arm Reverse Wrist Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Seated One Arm Reverse Wrist Curl?

Keep your forearm stable and pressed against your thigh throughout the entire movement to ensure proper isolation of the wrist extensors. Prioritize a full range of motion over heavy weight; allow the dumbbell to fully stretch your wrist extensors at the bottom of the movement. Perform the eccentric (lowering) phase slowly and under control to maximize muscle activation and reduce the risk of injury. Maintain a firm but not overly tight grip on the dumbbell to avoid fatiguing your grip before your target muscles.

What are common mistakes when doing Weighted Seated One Arm Reverse Wrist Curl?

Using too much momentum: Avoid swinging the weight up; instead, focus on a slow, controlled wrist extension to engage the target muscles effectively. Lifting the forearm off the thigh: Keep your forearm firmly planted on your thigh to prevent other muscles from assisting and ensure strict wrist extensor isolation. Not achieving a full range of motion: Make sure to fully flex your wrist downwards at the bottom and extend it upwards at the top for complete muscle engagement.