Dumbbell One-Arm Reverse Wrist Curl
The palms-down wrist curl one arm at a time: seated, the forearm along the thigh, the dumbbell past the knee rises by the wrist alone.
How to do it
Setup
Seated on a bench, one forearm along the thigh, palm down, the dumbbell just past the knee, the other hand on the other knee.
Steps
- Let the wrist bend down until the knuckles point at the floor.
- Raise the back of the hand as high as the wrist goes.
- Finish the set on that arm, then switch.
Common mistakes
Forearm lifting off the thigh: pin it; only the wrist moves. Heavy bell yanked up: go light; the wrist extensors are small. Bending the elbow to lift: the arm stays still.
Breathing
Exhale on the raise, inhale lowering.
