One arm wrist curl with dumbbell and reverse grip

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 5

Average per rep (lbs)*: 11

Description: Hold a dumbbell in one hand and kneel beside a flat bench. Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge. Exhale as you raise the dumbbell by extending your wrist upward. Hold the raised position for a count of two. Inhale as you slowly lower the dumbbell back to the starting position by flexing your wrist downward. Repeat for the prescribed number of repetitions. Switch to your opposite arm and repeat the exercise.

Exercise ID: 00236

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

One arm wrist curl with dumbbell and reverse grip

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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