Dumbbell Over Bench One Arm Reverse Wrist Curl

Muscles worked

Setup

1. Kneel or sit next to a flat bench, holding a dumbbell in one hand with an overhand (pronated) grip.
2. Rest your forearm across the width of the bench so your wrist hangs just over the edge.
3. Position your palm facing the floor and ensure your forearm is flat against the bench surface.

How to do it

1. Exhale as you lift the dumbbell by extending your wrist upward as high as possible toward the ceiling.
2. Squeeze the muscles on the top of your forearm at the peak of the movement for one second.
3. Inhale as you slowly lower the weight back to the starting position using a controlled 2-second tempo.
4. Complete the desired number of repetitions on one arm before switching to the other.

Form checklist

• Keep your forearm glued to the bench; do not let your elbow or arm lift during the movement.
• Ensure only the wrist is moving, keeping the rest of your body completely stationary.
• Use a full range of motion, allowing the weight to dip slightly below the bench level at the bottom.
• Maintain a firm, consistent grip on the dumbbell throughout the entire set.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscles on the top of your forearm shortening as you lift.
• Avoid using a weight that is too heavy; the wrist extensors are smaller muscles that respond better to strict form and higher repetitions.

Make it harder

• Slow down the lowering (eccentric) phase to 4 seconds to increase time under tension.
• Add a 2-second isometric hold at the top of every repetition to maximize muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell over bench one arm reverse wrist curl work?

The dumbbell over bench one arm reverse wrist curl primarily targets the forearms.

What equipment do you need for the dumbbell over bench one arm reverse wrist curl?

The dumbbell over bench one arm reverse wrist curl uses dumbbell.

Is the dumbbell over bench one arm reverse wrist curl good for beginners?

The dumbbell over bench one arm reverse wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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