Instructions

1

Sit upright on a flat bench with feet firmly planted on the floor. Hold dumbbells in both hands with arms extended downward at your sides, palms facing forward in a supinated grip.

2

Maintain an upright torso position against the backrest. Keep your upper arms stationary and perpendicular to the floor throughout the movement. Engage your core for stability.

3

Lower the dumbbells in a controlled manner by extending your elbows, allowing the weights to descend toward your thighs while maintaining the supinated grip. Keep elbows fixed at your sides.

4

Curl the dumbbells upward by flexing your elbows, bringing the weights toward your shoulders. Squeeze the biceps at the top of the movement, then return to the starting position with control.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

Focusing on the Dumbbell One arm Reverse Wrist Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Forearms stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Biceps Brachii.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell One arm Reverse Wrist Curl for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell One arm Reverse Wrist Curl
Cable Dumbbell One arm Reverse Wrist Curl
Banded Dumbbell One arm Reverse Wrist Curl

Beginner Tips

If you are new to the Dumbbell One arm Reverse Wrist Curl, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell One arm Reverse Wrist Curl