Dumbbell Over Bench Revers Wrist Curl

Dumbbell Over Bench Revers Wrist Curl

The Dumbbell Over Bench Reverse Wrist Curl is a fantastic exercise that targets the forearms and helps build strength and size in your lower arm muscles. It is an advanced variation of the wrist curl exercise that adds an extra challenge and engages different muscle groups. To perform the Dumbbell Over Bench Reverse Wrist Curl, you will need a bench or a sturdy surface to lean on. Start by sitting on the edge of the bench and placing your forearms flat on the bench, palms facing down. Hold a dumbbell in each hand, ensuring a comfortable grip. The movement starts by keeping your forearms stationary and using only your wrists to curl the dumbbells upward, towards your body. Keep your elbows rested firmly on the bench throughout the exercise to isolate the movement to your wrists and forearms. This exercise effectively works the extensor muscles of the forearms, which are often neglected in traditional workouts. It helps improve grip strength, stability, and overall forearm development. Incorporating the Dumbbell Over Bench Reverse Wrist Curl into your routine can benefit athletes involved in sports that require strong wrists and grip, such as tennis, golf, rock climbing, or martial arts. Remember to start with lighter weights and gradually increase as you become more comfortable with the movement. Performing this exercise with proper form and control is crucial to prevent any wrist or forearm injuries. Always listen to your body, and if you experience any pain or discomfort, stop the exercise immediately. Including the Dumbbell Over Bench Reverse Wrist Curl in your strength training routine can help achieve well-rounded arm development and enhance your overall fitness capabilities.


  • Sit on a bench with a dumbbell in one hand and place the back of your forearm on top of the bench so that your wrist hangs off the edge.
  • Using your wrist, curl the dumbbell up towards your body in a slow and controlled motion, keeping your forearm on the bench at all times.
  • Hold the contracted position for a brief pause, squeezing your forearm muscles.
  • Slowly lower the dumbbell back to the starting position, fully extending your wrist.
  • Repeat the movement for the recommended number of repetitions.
  • Switch to the other hand and repeat the exercise.
  • Ensure proper form and avoid using excessive weight to prevent injury.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with lighter weights and gradually increase as you get stronger.
  • Perform the exercise in a controlled manner, avoiding jerky or swinging motions.
  • Ensure that your wrists are positioned correctly throughout the movement to target the forearm muscles effectively.
  • Don't forget to warm up your muscles before starting the exercise to minimize the risk of injury.
  • Include this exercise as part of a comprehensive forearm workout routine for balanced muscle development.
  • Pay attention to your breathing and exhale during the exertion phase of the exercise.
  • Allow for adequate rest and recovery between sets to maximize muscle growth and prevent overuse injuries.
  • Incorporate variety into your forearm workouts by alternating between different grip styles and angles.
  • Stay consistent with your training and gradually progress by challenging yourself with heavier weights or additional repetitions.


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