Weighted Seated One Arm Reverse Wrist Curl
- Zielmuskel
- Wrist Extensors
- Equipment
- Weighted
- Körperregion
- Forearms
- Typ
- Strength
The weighted seated one arm reverse wrist curl targets the wrist extensors — the muscles running along the top of the forearm — by curling a dumbbell upward with a pronated (overhand) grip while your forearm rests on your thigh. Training one arm at a time allows you to isolate each side independently, making it useful for correcting forearm imbalances and building wrist extension strength.
Weighted Seated One Arm Reverse Wrist Curl: So führst du sie aus
- 1Sit upright on a flat bench or sturdy chair with your feet flat on the floor, hip-width apart.
- 2Hold a light dumbbell in one hand with a pronated grip — palm facing down, knuckles facing up.
- 3Rest your forearm on the top of your thigh so that your wrist and hand hang just beyond your knee, palm still facing down.
- 4Use your free hand to press your forearm against your thigh if needed to keep it from lifting during the movement.
- 5Let the weight pull your wrist into flexion, lowering the knuckles toward the floor until you feel a full stretch across the back of the forearm.
- 6Exhale and curl the wrist upward, raising your knuckles as high as your range of motion allows without lifting the forearm off your thigh.
- 7Pause at the top for one count, squeezing the wrist extensors.
- 8Lower the wrist under control back to the stretched starting position.
- 9Complete all reps on one side before switching to the other arm.
Technik-Tipps
- Keep the full length of your forearm in contact with your thigh throughout the set — if your elbow rises, you are using the wrong muscle groups.
- Use a lighter dumbbell than you expect; the wrist extensors are small muscles and fatigue quickly, especially with a pronated grip.
- Move slowly — a 2-second curl up and a 2-second lower down gives the wrist extensors more time under tension and reduces the temptation to swing.
- Relax your grip slightly so the wrist can move through its complete range rather than being locked in by a white-knuckle hold.
- If your wrist feels sharp discomfort (not muscle fatigue), stop and reduce the load — do not push through joint pain.
Häufige Fehler
- Loading too much weight, which forces you to shorten the range of motion and transfer effort to the forearm and elbow rather than isolating the wrist extensors.
- Using momentum by bouncing the dumbbell at the bottom of each rep, removing the stretch stimulus and increasing injury risk to the wrist joint.
- Letting the forearm lift off the thigh on the way up, which turns the movement into a partial forearm curl and reduces isolation of the target muscles.
- Stopping short of full wrist flexion at the bottom, which eliminates the stretched position where the wrist extensors are under peak load.
- Rushing through reps to finish the set faster, which reduces time under tension and diminishes the training effect on the wrist extensors.
Häufig gestellte Fragen
What muscles does the weighted seated one arm reverse wrist curl work?
It targets the wrist extensors, the group of muscles that run along the top of the forearm and pull the back of the hand upward. Strengthening these muscles supports wrist stability and balances the wrist flexors worked by standard wrist curls.
How is a reverse wrist curl different from a regular wrist curl?
A regular wrist curl uses a supinated (underhand) grip and works the wrist flexors on the underside of the forearm. A reverse wrist curl uses a pronated (overhand) grip and shifts the work to the wrist extensors on the top of the forearm — an often undertrained area.
How much weight should I use for a reverse wrist curl?
Start with 2–5 kg (5–10 lb) and prioritize full range of motion over load. The wrist extensors are small and will fatigue faster than you expect, especially with the pronated grip, so err on the lighter side until your technique is solid.
How many sets and reps should I do?
2–3 sets of 12–20 reps per arm works well for building endurance and strength in the wrist extensors. Use a controlled tempo and rest 60–90 seconds between sets.
Why should I train the wrist extensors?
Weak wrist extensors are a common contributor to lateral elbow pain (tennis elbow) and forearm fatigue during pulling exercises. Strengthening them creates a more balanced forearm, supports grip durability, and reduces the load placed on the elbow tendons during everyday and athletic activity.
