Single Arm Dumbbell Reverse Wrist Curl
In SetGrip: Dumbbell Reverse Wrist Curl (Single Arm)
- Secondary muscles
- None
- Body part
- Forearms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Bracing one forearm on your thigh with the palm down puts all your attention on a single set of wrist extensors, muscles that tire so fast most lifters never notice one side doing less. Shift the dumbbell slightly toward the thumb or pinky side between sets to vary the angle. Little weight, full range, strict pace.
How to do the Single Arm Dumbbell Reverse Wrist Curl
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in one hand with an overhand grip, palm facing down.
- Rest your forearm on your thigh, with your wrist hanging off the edge.
- Slowly lower the dumbbell towards the ground by flexing your wrist.
- Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Primary
Forearms · Arms
Wrist curls work the flexors on the palm side and reverse wrist curls the extensors on the back, and both should burn deeply by the end of a set of 15 to 20.
Secondary
Mostly isolated — few other muscles assist this movement.
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Single Arm Dumbbell Reverse Wrist Curl work?
The Single Arm Dumbbell Reverse Wrist Curl primarily works the forearms. It is a focused movement with little help from other muscle groups.
Is the Single Arm Dumbbell Reverse Wrist Curl good for beginners?
Yes. The Single Arm Dumbbell Reverse Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Dumbbell Reverse Wrist Curl?
If you cannot do the Single Arm Dumbbell Reverse Wrist Curl, try the Single Arm Dumbbell Wrist Curl, the Dumbbell Reverse Wrist Curl or the Single Arm Bench Dumbbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Reverse Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Single Arm Dumbbell Reverse Wrist Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.