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Forearms · Beginner

Dumbbell One-Arm Reverse Wrist Curl

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.

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Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the working forearm supported on the thigh or bench and the palm facing down.
  2. 02Let the wrist hang just beyond the support while the elbow and forearm remain still.
  3. 03Extend the wrist to lift the back of the hand toward the forearm.
  4. 04Pause briefly without moving the elbow, then lower through a comfortable range.
  5. 05Complete equal controlled repetitions on both sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Over-Bench One-Arm Reverse Wrist Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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