One Arm Seated Reverse Wrist Curl

A focused little forearm move for building a steadier, stronger grip. Sit like a calm bear on a log, rest your forearm on your thigh, and lift the back of your hand with control to wake up those hard-working wrist muscles.

Instructions

1. Sit on a bench with feet flat.
2. Hold a dumbbell in one hand, palm facing down.
3. Rest your forearm on your thigh with your wrist over the knee.
4. Lower the dumbbell by bending your wrist downward.
5. Lift the back of your hand until your wrist is raised.
6. Pause briefly, then lower with control.

Benefits

• Builds stronger forearms
• Improves grip support
• Helps with lifting control
• Adds wrist strength for daily tasks

Key Points

• Keep your forearm still
• Move only at the wrist
• Use a light dumbbell
• Lift and lower slowly
• Rest your wrist past the knee

Common Mistakes

• Swinging the dumbbell
• Moving the whole forearm
• Using too much weight
• Rushing the lowering phase
• Bending the back