Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbell
Beginner
Pull
Biceps
The standing one arm dumbbell reverse curl builds forearm strength and grip power. It targets muscles that regular curls miss, giving you balanced arm development.
1. Stand with feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip 2. Keep your working arm close to your side with elbow locked in place throughout the standing one arm dumbbell reverse curl 3. Slowly curl the weight up by flexing your wrist and forearm, keeping your palm facing down 4. Squeeze at the top for one second, then lower the weight back to starting position with control 5. Complete all reps on one arm before switching to perform the standing one arm dumbbell reverse curl on the other side
• Keep your wrist straight during the standing one arm dumbbell reverse curl - don't let it bend backward or forward • Move slowly and controlled - this exercise works best with deliberate, focused movements • Keep your elbow glued to your side throughout the entire range of motion • Use a lighter weight than regular curls since the standing one arm dumbbell reverse curl targets smaller muscles
• Using too much weight and letting your elbow swing away from your body during the standing one arm dumbbell reverse curl • Moving too fast and using momentum instead of muscle control to lift the weight • Bending your wrist backward at the top, which reduces the effectiveness of the standing one arm dumbbell reverse 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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