Exercise guide · Beginner · Compound

Dumbbell One Arm Reverse Wrist Curl: How to Do It & Muscles Worked

The dumbbell one arm reverse wrist curl targets the forearms and wrist extensors by requiring the lifter to curl a dumbbell upward using only the wrist, with the forearm supported on the thigh. This exercise helps build forearm strength and endurance.

Primary muscles
Forearms
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell one arm reverse wrist curl
Front view: muscles worked by the dumbbell one arm reverse wrist curl. Primary: forearms.
Back view: muscles worked by the dumbbell one arm reverse wrist curl. Primary: forearms.
Primary

How to do the dumbbell one arm reverse wrist curl

  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.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm reverse wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell One Arm Reverse Wrist Curl alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.