One arm wrist curl with dumbbell and reverse grip
The one arm wrist curl with cable (reverse grip) is an effective exercise targeting the extensor muscles of the forearm. This move benefits athletes by enhancing grip strength, aiding in better control during lifts, and preventing wrist injuries. Specifically, it activates the brachioradialis and extensor carpi radialis muscles, crucial for stabilizing the wrist and forearm during dynamic athletic movements. Regular incorporation can improve overall performance in sports requiring forearm endurance and precision, such as climbing, tennis, and weightlifting.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
5kg
Avg. weight
11lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Hold a dumbbell in one hand and kneel beside a flat bench.
- 2Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge.
- 3Exhale as you raise the dumbbell by extending your wrist upward.
- 4Hold the raised position for a count of two.
- 5Inhale as you slowly lower the dumbbell back to the starting position by flexing your wrist downward.
- 6Repeat for the prescribed number of repetitions.
- 7Switch to your opposite arm and repeat the exercise.
Tips & Tricks
Control the Weight: Use a relatively light dumbbell to ensure you can perform the exercise with good form. This will help you to focus on building strength and not momentum.
Full Range of Motion: Allow your wrist to extend fully downward before curling it back up. This ensures that you work the entire muscle and gain maximum benefits.
Grip Position: Ensure that you're holding the dumbbell with the back of your hand facing upward. This is crucial for engaging the correct muscles.
Avoid Elbow Movement: Keep your elbow and upper arm stationary during the exercise. This isolates the forearm muscles and prevents other muscle groups from assisting.
Mind-Muscle Connection: Focus on the muscles in your forearm as you perform the exercise. This heightened awareness can help you engage the muscles more effectively.
Wrist Support: If needed, you can support your forearm on a bench or your thigh to help maintain a more controlled movement.
Slow and Steady: Perform the exercise slowly. A slower movement increases time under tension, which can lead to better muscle development and increased strength.
Track in the Blaze App
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