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Arms Dumbbell Beginner Unilateral Video

How to do the Reverse Wrist Curl Single Dumbbell

Primary: Forearms · also works Biceps.

Reverse Wrist Curl Single DB is an isolation exercise focusing on enhancing the strength and endurance of the forearm muscles, particularly the extensors. This exercise is performed using a single dumbbell, which provides resistance to the wrist, requiring the muscles to contract concentrically during the lifting phase. It is suitable for beginners and can help improve grip strength and overall wrist stability, making it beneficial for functional movements and other strength exercises that require strong forearms.

Demo video: Reverse Wrist Curl Single Dumbbell · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on a bench with your legs apart and hold a dumbbell in one hand with an overhand grip.

  2. 2

    Rest your elbow on your thigh with your hand and wrist extending beyond your knee.

  3. 3

    Allow the dumbbell to roll down to your fingers, then curl it back up by flexing your wrist.

Coaching cues

  • Start with a lighter weight and gradually increase as you gain strength.
  • Maintain a slow and controlled movement to maximize muscle engagement.
  • Ensure your forearm remains stationary throughout the movement to isolate the wrist extensors.

Sets, reps and where it fits

Muscle

3–4 × 12–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Reverse Wrist Curl Single Dumbbell alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Wrist CurlDumbbell · beginner Zottman CurlDumbbell · intermediate Dumbbell Forearm TwistsDumbbell · beginner Band Hammer CurlResistance Band · beginner

Frequently asked questions

What muscles does the Reverse Wrist Curl Single Dumbbell work?

Primary: Forearms. Secondary: Forearms, Biceps

How many sets and reps of Reverse Wrist Curl Single Dumbbell should I do?

For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Reverse Wrist Curl Single Dumbbell?

Same movement pattern, different equipment: Hammer Curl, Reverse Curl, Wrist Curl, Zottman Curl, Dumbbell Forearm Twists, Band Hammer Curl.

Is the Reverse Wrist Curl Single Dumbbell good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.