Weighted Seated One Arm Reverse Wrist Curl

Description

How to Do Weighted Seated One Arm Reverse Wrist Curl

1. 1
   Setup

   Sit on a flat bench with a dumbbell in one hand, using an overhand (pronated) grip.

2. 2
   Setup

   Rest your forearm on your thigh, palm facing down, allowing your wrist and hand to extend off your knee.

3. 3

   Allow the dumbbell to roll towards your fingertips, letting your wrist fully flex downwards to stretch the forearm extensors.

4. 4

   Exhale as you slowly curl the dumbbell upwards by extending your wrist, contracting your forearm extensors until your hand is parallel to your forearm.

5. 5

   Hold the peak contraction briefly, then inhale as you slowly lower the dumbbell back to the starting position, controlling the movement throughout.

6. 6

   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.