One-Arm Dumbbell Reverse Wrist Curl
enums.exercise_tag.STRENGTH
exercise_detail.body_part: enums.body_part.FOREARMS
exercise_detail.description
The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.
exercise_detail.how_to_perform
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with an overhand grip.
- Rest your forearm on your thigh or a flat surface, allowing your wrist to hang over the edge.
- Start with your wrist in a neutral position, then slowly extend your wrist upward, lifting the dumbbell.
- Pause at the top of the movement for a moment, feeling the contraction in your forearm.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on isolating the forearm muscles.
- Maintain a neutral wrist position at the start to prevent strain.
- Ensure your elbow remains stationary throughout the exercise.
- Use a lighter weight if you cannot control the motion properly.
exercise_detail.common_mistakes
- Using too much weight, leading to loss of control and poor form.
- Bending the elbow instead of keeping it stationary, reducing wrist engagement.
- Allowing the forearm to lift off the bench or thigh, decreasing stability.
- Curling the wrist too far forward, causing unnecessary strain.
- Not fully extending the wrist downward, limiting range of motion.
- Using momentum instead of controlled wrist movements.
- Gripping the dumbbell too tightly, causing forearm fatigue.
- Positioning the wrist incorrectly, leading to uneven muscle activation.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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