Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbell
Beginner
Pull
Biceps
The one arm dumbbell reverse wrist curl builds forearm strength and improves grip power. It targets the muscles on top of your forearms for balanced development.
1. Sit on a bench holding a dumbbell in one hand with your forearm resting on your thigh, palm facing down 2. Let your wrist hang over your knee with the dumbbell pulling your hand down into flexion 3. Slowly lift the weight by extending your wrist upward as high as possible while keeping your forearm flat 4. Hold the top position for a second, then slowly lower the one arm dumbbell reverse wrist curl back to starting position 5. Complete all reps on one arm before switching to perform the one arm dumbbell reverse wrist curl on the other side
• Keep your forearm pressed flat against your thigh throughout the entire one arm dumbbell reverse wrist curl movement • Move only at the wrist joint - your arm and shoulder should stay completely still • Control the weight on both the lifting and lowering phases for maximum muscle activation • Use a full range of motion during each one arm dumbbell reverse wrist curl rep for best results
• Using too much weight and letting momentum take over instead of controlled movement during the one arm dumbbell reverse wrist curl • Lifting the forearm off the thigh which reduces the effectiveness and can cause injury • Moving too fast through the range of motion instead of focusing on slow, controlled one arm dumbbell reverse wrist curl reps
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your forearms with one arm dumbbell reverse wrist curl 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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