One-Arm Dumbbell Reverse Wrist Curl

Setup

1. 01Sit on a bench holding a light dumbbell in one hand.
2. 02Rest the forearm along your thigh with the palm facing down.
3. 03Let the hand and wrist hang just past the knee.
4. 04Anchor the forearm with your free hand if it slides.

Execution

1. 01Let the wrist bend down under the dumbbell to a full stretch.
2. 02Raise the back of the hand as high as it will go.
3. 03Pause for a second at the top.
4. 04Lower under control back to the stretched position.

Checkpoints

• -The forearm stays pinned to the thigh; only the wrist moves.
• -Motion goes through a full stretch and full extension.
• -The elbow does not drift or lift during the rep.
• -The dumbbell stays in line with the forearm, not tilted.

Common mistakes

• -Using elbow movement to help lift the weight.
• -Going too heavy; extensors are much weaker than flexors.
• -Rushing the reps and skipping the stretch at the bottom.
• -Gripping the handle so tight that the fingers do the work.