REVERSE WRIST CURL (SINGLE DUMBBELL)
Forearm Extensor Strength Builder
Primary Muscles
Exercise Description
The reverse wrist curl with a single dumbbell targets the often-neglected forearm extensors. Performed one arm at a time, it ensures balanced development and allows you to focus on the mind-muscle connection.
How To Perform
Sit on a bench and hold a dumbbell in one hand with an overhand grip (palm facing down).
Rest your forearm on your thigh or on the bench with your wrist hanging off the edge.
Allow the dumbbell to roll down toward your fingers, fully extending your wrist.
Curl your wrist upward by contracting the forearm extensors, bringing the back of your hand toward your forearm.
Pause briefly at the top, then lower with control.
Complete all reps on one side before switching arms.
Expert Tips
Forearm stays stationary - Only your wrist should move. Keep your forearm pressed firmly against your thigh or bench.
Full range of motion - Let the weight roll all the way down to your fingers for a full stretch, then curl as high as possible.
Controlled tempo - Use a slow, deliberate pace. Forearms respond best to time under tension, not momentum.
Light weight, high reps - Forearms recover quickly and respond to higher rep ranges. Aim for 15-20 reps.
Common Mistakes
Using too much weight - Heavy weight leads to poor form and forearm movement. Go light and focus on the contraction.
Moving the forearm - Lifting your forearm off the support reduces isolation and effectiveness.
Rushing the reps - Fast reps reduce time under tension. Use a controlled tempo for maximum benefit.
Incomplete range - Not letting the weight roll down fully limits the stretch and growth stimulus.
Video Guide – Reverse Wrist Curl (Single DB)
The reverse wrist curl is one of the most important exercises for forearm health and development, yet it's frequently overlooked. While most people focus on forearm flexors with regular wrist curls, the extensors on the back of your forearm need equal attention. Imbalances between flexors and extensors can lead to elbow pain, tennis elbow, and other repetitive strain injuries. This exercise corrects that imbalance while building impressive forearm size and grip strength.
Training one arm at a time with a single dumbbell offers several advantages over barbell or two-dumbbell variations. You can focus completely on the working arm, ensuring perfect form and maximum mind-muscle connection. It also prevents your stronger side from compensating for the weaker one, leading to more balanced development. Additionally, the unilateral approach allows you to identify and correct strength discrepancies between arms.
Watch the demonstration video closely. Notice how the forearm remains completely stationary throughout, pressed firmly against the thigh. Only the wrist moves, curling through the full range of motion from full extension (weight rolling toward fingers) to full flexion (back of hand moving toward forearm). The tempo is controlled and deliberate—no bouncing or momentum.
Program this exercise 2-3 times per week, typically at the end of your upper body or arm workouts. Forearms recover quickly, so you can train them frequently. Use 2-3 sets of 15-20 reps per arm with moderate weight. Focus on the burn and pump—forearms respond incredibly well to higher reps and time under tension. Progress by adding reps or slightly increasing weight, but never sacrifice form for heavier loads.
Equipment Required
- • Single dumbbell
- • Bench or chair for support