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Single Arm Sideway Reverse Forearm Curl

Sideways wrist movement with a reverse grip targets the forearm extensors for balanced grip strength

ArmsBeginnerStrengthIsolation

At a glance

Muscles workedPrimary: Forearm extensors
Muscle groupArms
DifficultyBeginner
TypeStrength · Isolation
Sets & reps5 sets × 20 reps
Estimated calories burned~20 kcal

How to do it

  1. Step 1: Rest your forearm on a bench or your thigh with your wrist hanging off the edge, thumb side up
  2. Step 2: Hold a dumbbell with a reverse grip
  3. Step 3: Lift your wrist sideways toward the thumb side
  4. Step 4: Pause briefly at the top of the motion
  5. Step 5: Lower with control and repeat, then switch arms

Equipment

Coaching tips

Benefits

Sideways wrist movement with a reverse grip targets the forearm extensors for balanced grip strength

Common mistakes

Moving the elbow instead of isolating the motion at the wrist

Make it harder

Increase the dumbbell weight or slow the tempo

Make it easier

Use a lighter dumbbell and reduce range of motion

Breathing

Exhale lifting the wrist, inhale releasing

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More arms exercises

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Bent Over Single Dumbbell Tricep Toner

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Forearm Wrist Pronation

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Wrist Circles Warm-up

Beginner · 2 sets × 20s

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.