Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

One-Arm Seated Reverse Grip Dumbbell Wrist Curl Overview

The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms.

Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip.

Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable difference in forearm strength and size.

One-Arm Seated Reverse Grip Dumbbell Wrist Curl Instructions

  1. Grab a dumbbell using a pronated grip (palm facing down) and sit on the end of a bench.
  2. Bending only at the wrists, let the dumbbell drop as far as possible. This is the starting position for the exercise.
  3. Slowly curl the dumbbell up towards your body using your wrists. Squeeze the forearm muscles at the top of the movement.
  4. Pause, and then slowly lower the dumbbell back to the starting position.
  5. Repeat for desired reps, then repeat on the other wrist.

One-Arm Seated Reverse Grip Dumbbell Wrist Curl Tips

  • Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
  • Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.


1 Comment
Posted on: Fri, 10/18/2013 - 01:16

Is an 8lbs weight a bit much for starters? I'm feeling/hearing alot of popping and snapping of the hand joints no pain tho, is that normal?