Dumbbell One Arm Reverse Wrist Curl

An isolation exercise for the forearm extensors of one arm. Working unilaterally helps balance forearm development and grip strength.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Forearms

Secondary

Biceps

Setup

Rest your forearm on a bench or thigh. Hold a dumbbell with a pronated (overhand) grip.

Instructions

1. Curl the weight upward using only your wrist.
2. Squeeze the top of the forearm.
3. Lower slowly back down.
4. Keep your elbow stationary.
5. Switch arms after the set.

Common Mistakes

1. Using the bicep.
2. Moving the whole arm.
3. Limited range of motion.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Standing Concentration Curl

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.