Dumbbell One arm Revers Wrist Curl exercise animation (Hombre)

Dumbbell One arm Revers Wrist Curl

Músculo objetivo
Wrist Extensors
Equipamiento
Dumbbell
Parte del cuerpo
Forearms
Tipo
Strength

The dumbbell one-arm reverse wrist curl is an isolation exercise that targets the wrist extensors on the back of the forearm. Performed one arm at a time with your palm facing down, it builds forearm and grip strength while letting you correct any side-to-side imbalances. It pairs well with regular wrist curls for balanced forearm development.

Cómo hacer el Dumbbell One arm Revers Wrist Curl

  1. 1Sit on a bench and grasp a dumbbell in one hand with an overhand (palm-down) grip.
  2. 2Rest your forearm flat along your thigh or the bench so your wrist and the dumbbell hang just past the edge.
  3. 3Keep your forearm pressed down throughout the set so only your wrist moves.
  4. 4Lower the dumbbell under control, letting your wrist drop and the weight roll toward your fingertips for a full stretch.
  5. 5Curl the dumbbell upward by extending your wrist, lifting the back of your hand as high as comfortable.
  6. 6Pause briefly at the top and squeeze the forearm extensors.
  7. 7Lower back down slowly to the start position.
  8. 8Finish all reps on one side, then switch the dumbbell to your other hand and repeat.

Consejos de técnica

  • Move slowly and deliberately — the wrist extensors respond best to controlled tempo through a full range of motion.
  • Keep your forearm anchored against your thigh or the bench so your elbow and upper arm stay still.
  • Use a lighter weight than you would for a standard (palm-up) wrist curl; the extensors are smaller and weaker.
  • Let the dumbbell roll down toward your fingers on the way down to lengthen the muscle, then extend fully at the top.

Errores comunes

  • Using too much weight, which forces your elbow and shoulder to swing in to help and removes tension from the forearm.
  • Cutting the range of motion short, so you miss the stretch at the bottom and the peak contraction at the top.
  • Lifting your forearm off your thigh or the bench, which turns the movement into a partial curl and loses isolation.
  • Rushing the reps and bouncing at the bottom, which risks straining the wrist and reduces muscle tension.

Preguntas frecuentes

What muscles does the dumbbell one-arm reverse wrist curl work?

It targets the wrist extensors — the forearm muscles on the back of your forearm that lift the back of your hand upward. Training them balances the wrist flexors worked by standard wrist curls.

What is the difference between a reverse wrist curl and a regular wrist curl?

A reverse wrist curl uses a palm-down grip and trains the wrist extensors on the back of the forearm, while a regular wrist curl uses a palm-up grip and trains the wrist flexors on the underside. Doing both keeps the forearm balanced.

Why do it one arm at a time?

Working one arm at a time lets you focus on each forearm individually, anchor it firmly, and even out any strength differences between sides.

How many sets and reps should I do?

Because the wrist extensors are small, higher reps work well — try 2–3 sets of 12–20 reps per arm with a light dumbbell, focusing on a full range of motion.

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