One-Arm Seated Reverse Grip Dumbbell Wrist Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "One-Arm Seated Reverse Grip Dumbbell Wrist Curl" is an exercise that primarily targets the forearm muscles, specifically focusing on the wrist flexors. To perform this exercise, sit on a bench with a dumbbell in one hand, and rest your forearm on your thigh with your wrist hanging over the edge. Grip the dumbbell with a reverse (overhand) grip and curl your wrist upward, then slowly lower it back down to the starting position. This movement helps to build strength and size in the forearms, making it effective for improving grip strength and overall forearm development. A dumbbell is the only required equipment for this exercise.
How to Perform
Sit on the edge of a bench and hold a dumbbell in one hand with a pronated grip (palms facing downward).
Rest your forearm on your thigh with your wrist hanging off the edge, allowing the dumbbell to lower as much as possible. This is your starting position.
With control, curl your wrist upward, bringing the dumbbell toward your body. Focus on contracting the muscles in your forearm at the peak of the movement.
Hold briefly at the top, then gradually lower the dumbbell back to the starting position, maintaining control throughout.
Complete the desired number of repetitions, then switch to the other hand and repeat the exercise.
Tips
Perform each repetition with a slow, controlled tempo to maximize muscle engagement.
At the top of the movement, pause and contract the forearm muscles for a count of two to increase the intensity.
Ensure that you use a full range of motion by letting the dumbbell lower completely at the bottom of the movement, allowing the wrist to fully extend.
How Not to Perform
Avoid Using Momentum: Do not swing your wrist or jerk the dumbbell to lift it. Relying on momentum takes the focus off the forearm muscles and can lead to strain. Perform each movement slowly and with control.
Don’t Overextend the Wrist: While it's important to allow the dumbbell to drop fully at the bottom, avoid overextending the wrist beyond its natural range of motion. This can put unnecessary stress on the joint and ligaments.
Don’t Rush the Movement: Avoid speeding through the exercise. Moving too quickly reduces muscle engagement and increases the risk of injury. Take your time during both the upward and downward phases of the curl.
Don’t Use Too Much Weight: Using a weight that is too heavy can lead to improper form, such as excessive wrist bending or swinging. Choose a weight that allows you to maintain proper form and focus on the muscle.
Avoid Hyperflexing at the Top: While squeezing the forearms at the top is important, don’t try to overflex your wrist excessively, as this can strain the wrist joint and forearm muscles.
Keep Your Forearm Stable: Ensure that your forearm remains steady on your thigh and doesn’t move excessively during the exercise. This helps to isolate the forearm muscles and prevents unnecessary movement that could lead to injury.
Don’t Neglect Your Grip: Make sure you maintain a firm grip on the dumbbell throughout the exercise. A weak grip can result in the dumbbell slipping and may lead to accidents or improper execution.
Don’t Arch Your Back: Keep your back straight and avoid leaning backward during the movement. Arching your back can shift focus away from the forearms and may cause lower back strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
