Dumbbell Over Bench Reverse Wrist Curl

Muscles worked

Setup

1. Kneel on the floor next to a flat bench with a dumbbell in each hand.
2. Place your forearms flat across the width of the bench so your wrists hang just off the edge.
3. Position your hands in a pronated (palms down) grip with your thumbs wrapped around the handles.
4. Ensure your elbows and forearms remain in contact with the bench for stability.

How to do it

1. Inhale as you slowly lower the dumbbells as far as possible by bending only at the wrists toward the floor.
2. Exhale as you curl the dumbbells upward by contracting the top of your forearms, bringing the back of your hands toward the ceiling.
3. Squeeze the forearm muscles at the top of the movement for a one-second pause.
4. Lower the weight back to the starting position using a controlled, 2-second tempo.

Form checklist

• Keep your forearms glued to the bench; do not let your elbows lift to cheat the weight up.
• Maintain a full range of motion, allowing the weight to stretch the extensors at the bottom.
• Avoid using your shoulders or torso to generate momentum.
• Keep your thumb wrapped securely to maintain control of the dumbbell.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch the back of your hand to your forearm.
• Use a lighter weight than you would for standard wrist curls, as the extensor muscles are typically smaller and weaker than the flexors.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to eliminate any strength imbalances and increase focus.
• Add a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

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

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

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

The dumbbell over bench reverse wrist curl uses dumbbell.

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

Yes. The dumbbell over bench reverse wrist curl is a beginner-friendly movement and a strong foundation to build on.

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