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Single-Arm Dumbbell Reverse Wrist Curl

Forearms Tier B for Forearms Dumbbell Isolation Pull
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3sets
15-20reps /side
30srest
~3.1kcal/min

How to do it

Muscles worked

See the full tier list · Forearms

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inForearms / grip

Forearm muscles burning.

Key cue (the coach says it during the set)“Move only the wrist, slowly, full range.”

Tempo · Up 1 s · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in ElbowsElbow discomfort. Go lighter and keep the forearm supported on your thigh or a bench.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Rest your forearm with your palm facing down and use a lighter dumbbell.
  • Train one side at a time and match the reps on both sides.
  • Reversing the grip changes the angle — start lighter than usual.
  • Use your free hand to hold the working forearm down and keep it still.
  • Training one side at a time lets you focus on a weaker wrist.

Common mistakes

  • Lifting the forearm off the bench to swing the weight up.

Breathing

Exhale as you lift, inhale as you lower.

Equipment needed

Dumbbell
Not owned Bench
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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