Beginner
DUMBBELL ONE ARM REVERSE WRIST CURL
Lower arms
Body Part
Forearms
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench or chair with your feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand with an overhand grip, palm facing down.
3
Step:3 Rest your forearm on your thigh, with your wrist hanging off the edge.
4
Step:4 Slowly lower the dumbbell towards the ground by flexing your wrist.
5
Step:5 Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
6
Step:6 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
