Weighted Seated One Arm Reverse Wrist Curl
- Músculo objetivo
- Wrist Extensors
- Equipamiento
- Weighted
- Parte del cuerpo
- Forearms
- Tipo
- Strength
The weighted seated one-arm reverse wrist curl is a forearm isolation exercise that targets the wrist extensors — the muscles running along the back of the forearm. Performed seated with your forearm resting on your thigh and a dumbbell held in an overhand grip, it builds wrist extensor strength, improves wrist stability, and helps correct the flexor-extensor imbalance that contributes to conditions like tennis elbow.
Cómo hacer el Weighted Seated One Arm Reverse Wrist Curl
- 1Sit upright on a bench or chair and hold a light dumbbell in one hand with an overhand (pronated) grip — palm facing down.
- 2Rest your forearm along the top of your thigh so your wrist and hand extend just past your knee, keeping the forearm in full contact with the leg throughout the set.
- 3Let your wrist relax downward into a neutral or slightly flexed starting position, allowing the dumbbell to hang with gravity.
- 4Keeping your forearm pressed against your thigh, slowly curl your wrist upward as far as your range of motion allows, raising the back of your hand toward your shin.
- 5Pause briefly at the top with the wrist fully extended, squeezing the muscles along the back of the forearm.
- 6Lower the dumbbell back down under control to the starting position, allowing a full stretch at the bottom.
- 7Complete all reps on one arm, then switch to the other arm and repeat.
Consejos de técnica
- Use a light weight — wrist extensors are a small muscle group and fatigue quickly. Prioritize full range of motion over load.
- Move only your wrist, not your forearm or elbow. Keep the forearm pinned to your thigh for the entire set to isolate the extensors.
- Control the lowering phase; a slow, deliberate descent (2–3 seconds) keeps tension on the muscle and reduces injury risk.
- Keep your grip relaxed enough to allow full wrist movement — gripping too hard engages the flexors and reduces extensor isolation.
Errores comunes
- Using too much weight, which forces the wrist to compensate with momentum and reduces time under tension on the extensors.
- Lifting the forearm off the thigh during the curl, which turns the movement into a partial arm raise rather than a true wrist extension.
- Rushing through reps without controlling the descent, removing the eccentric load that builds extensor strength.
- Limiting the range of motion by not letting the wrist drop fully at the bottom — a partial stretch means less muscle recruitment and slower progress.
- Neglecting the non-dominant hand by only training one side, which can worsen any existing strength imbalance between arms.
Preguntas frecuentes
What muscles does the weighted seated one-arm reverse wrist curl work?
It primarily targets the wrist extensors — a group of muscles on the back of the forearm responsible for bending the wrist upward. No synergist muscles are significantly involved, making it a true isolation exercise.
Is this exercise good for beginners?
Yes. The movement is straightforward and the loads are typically very light, making it accessible for beginners. Focus on learning the range of motion before adding weight.
How many reps should I do?
For strength and injury prevention, 2–4 sets of 12–20 reps per arm works well. The wrist extensors respond well to moderate-to-higher rep ranges given their role as endurance-oriented stabilizers.
Can this exercise help with tennis elbow?
Strengthening the wrist extensors is a common component of tennis elbow rehabilitation, as weakness in these muscles contributes to the condition. If you are managing an existing injury, consult a physiotherapist before adding load.
What is the difference between a reverse wrist curl and a regular wrist curl?
A regular wrist curl uses an underhand (supinated) grip to train the wrist flexors on the inside of the forearm. A reverse wrist curl uses an overhand (pronated) grip to train the wrist extensors on the back of the forearm — the two movements complement each other.
