---
title: "Dumbbell One Arm Reverse Wrist Curl"
description: "Sit on a bench with your forearm resting on your thigh, palm facing down, holding a dumbbell with an overhand grip (palm facing down)."
locale: en
slug: dumbbell-one-arm-reverse-wrist-curl
url: "https://hi.fitness/exercises/dumbbell-one-arm-reverse-wrist-curl"
primaryMuscle: "Forearms"
secondaryMuscles: ["Biceps"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/55f9cf19-dumbbell-one-arm-reverse-wrist-curl.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Reverse Wrist Curl

Sit on a bench with your forearm resting on your thigh, palm facing down, holding a dumbbell with an overhand grip (palm facing down).

## How to do it

1. Sit on a bench with your forearm resting on your thigh, palm facing down, holding a dumbbell with an overhand grip (palm facing down).
2. Allow your wrist to extend downward so that the dumbbell hangs towards the floor, keeping your forearm stationary.
3. Curl the dumbbell upward as high as possible by flexing your wrist, focusing on engaging your forearm muscles.
4. Lower the dumbbell back to the starting position with control, fully extending your wrist. Repeat for the desired number of repetitions, then switch to the other arm.

## Form tips

- Keep your forearm stable and only move your wrist.
- Perform the movement slowly and with control to avoid using momentum.
- Focus on using your forearm muscles to lift the weight.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Wrist Extension Barbell](https://hi.fitness/exercises/wrist-extension-barbell) - Forearms · Barbell
- [Barbell Palm Down Wrist Curl Over a Bench](https://hi.fitness/exercises/barbell-palm-down-wrist-curl-over-a-bench) - Forearms · Barbell
- [Barbell Standing Back Wrist Curl](https://hi.fitness/exercises/barbell-standing-back-wrist-curl) - Forearms · Barbell
- [Barbell Wrist Curl on Knees](https://hi.fitness/exercises/barbell-wrist-curl-on-knees) - Forearms · Barbell
- [Barbell Wrist Extension on Knees](https://hi.fitness/exercises/barbell-wrist-extension-on-knees) - Forearms · Barbell