Own Every Range
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VIDEO DEMO

Supported single-arm extension

Regression of Reverse Wrist Curl

YouTube · LIVESTRONGHow to Do Dumbbell Reverse Wrist CurlsWatch the demonstration

REGRESSION · HOW TO DO IT

Supported single-arm extension

These steps are written specifically for the Supported single-arm extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Supported single-arm extension. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

    Lift the back of the hand toward the forearm while the forearm stays pressed into the support.

  3. 03
    Match the demand

    Complete one arm at a time while keeping the trunk and shoulder position unchanged.

  4. 04
    Finish with control

    Stop before the elbow moves, then lower the knuckles slowly through the available range. Lower through the full range.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BICEPS & FOREARMS / 56

Short rangeShort range

Supported single-arm extension

Sets: 3 · Reps: 12–25

Supported single-arm extension is a regression of Reverse Wrist Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The wrist extensors move from a lengthened hanging position into extension without help from the elbow or shoulder.