Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells
Beginner
Pull
Biceps
The one arm seated reverse dumbbell wrist curl exercise builds stronger wrist extensors and forearms. It helps prevent wrist pain and improves grip strength for daily activities.
1. Sit on a bench holding a dumbbell in your right hand with an overhand grip 2. Rest your forearm on your thigh with your wrist hanging over your knee for the one arm seated reverse dumbbell wrist curl setup 3. Let the weight pull your wrist down into full extension while keeping your forearm stable 4. Curl your wrist up by lifting the back of your hand toward your forearm as high as possible 5. Lower the weight slowly back to the starting position and repeat before switching to your other arm for the one arm seated reverse dumbbell wrist curl
• Keep your forearm pressed firmly against your thigh throughout the entire one arm seated reverse dumbbell wrist curl movement • Move only at your wrist joint - your forearm should stay completely still during each rep • Use a full range of motion by letting your wrist drop completely down then curl it up as high as you can • Start with lighter weight than you think you need since the one arm seated reverse dumbbell wrist curl targets small muscles
• Using too much weight and losing control of the movement, which reduces the effectiveness of the one arm seated reverse dumbbell wrist curl • Moving your forearm or elbow instead of isolating the wrist joint during the exercise • Rushing through reps instead of using slow, controlled movements to properly work the one arm seated reverse dumbbell wrist curl
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 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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