Dumbbell Over Bench Reverse Wrist Curl

A forearm extensor isolation exercise. Using the bench for support ensures that only the wrist muscles are performing the work.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Forearms

Secondary

Biceps

Setup

Rest your forearms on a bench, palms facing down (pronated). Hold dumbbells with a firm grip.

Instructions

1. Curl the weights upward by extending your wrists.
2. Squeeze at the peak.
3. Lower the weights slowly to the start.
4. Keep your elbows stationary.
5. Maintain a neutral spine.

Common Mistakes

1. Lifting the forearms off the bench.
2. Using the biceps.
3. Limited range of motion.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

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Standing One Arm Concentration Curl

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Standing Concentration Curl

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.