Seated dumbbell reverse wrist curl
Overview of the exercise
The seated dumbbell reverse wrist curl is a simple yet effective exercise that targets the muscles in the forearms, specifically the extensor muscles. This exercise is often performed by athletes, bodybuilders, and fitness enthusiasts to improve grip strength, wrist stability, and overall forearm development.
The exercise involves holding a dumbbell with an overhand grip, then slowly lowering and raising the weight by flexing the wrist joint. By reversing the position of the hand, the emphasis is shifted to the extensor muscles, which are often overlooked in traditional forearm exercises.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
Here are the step-by-step instructions to perform the seated dumbbell reverse wrist curl exercise:
- Sit on a bench or chair with your feet flat on the ground, and your back straight.
- Hold a dumbbell in one hand with an overhand grip, so your palm is facing downwards.
- Rest your forearm on your lap, with your wrist hanging over the edge.
- Slowly lower the dumbbell by flexing your wrist joint and extending your hand downwards.
- Pause for a moment, then slowly raise the dumbbell back to the starting position by flexing your wrist joint and lifting your hand upwards.
- Repeat for the desired number of repetitions.
Seated Dumbbell Reverse Wrist Curl Tips
Here are some tips to help you perform the seated dumbbell reverse wrist curl exercise effectively:
- Use a lighter weight to start. This exercise can be challenging, especially for beginners. Start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.
- Keep your forearm steady. Rest your forearm on your lap, a bench or table and keep it still while you perform the exercise. This will help isolate the wrist joint and target the extensor muscles.
- Maintain proper form. Keep your back straight and your elbow stationary while performing the exercise. This will help you avoid straining your lower back and ensure you are targeting the right muscles.
- Don’t use momentum. Use a slow, controlled motion while performing the exercise. Avoid using momentum to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury.
- Focus on your breathing. Breathe naturally while performing the exercise. Inhale as you lower the weight and exhale as you lift it back up.
