Dumbbell Over Bench One Arm Reverse Wrist Curl

Dumbbell Over Bench One Arm Reverse Wrist Curl

The Dumbbell Over Bench One Arm Reverse Wrist Curl is a fantastic exercise that primarily targets the muscles in the forearms and wrists, helping to increase strength and flexibility in these areas. This exercise is performed with the use of a dumbbell and a bench, making it a convenient option for both home and gym workouts. The reverse wrist curl motion targets the extensor muscles of the forearm, which are responsible for opening the hand and extending the wrists. This exercise can help prevent imbalances in the forearm muscles, which often occur due to the overuse of grip-based exercises like bicep curls or pull-ups. Strengthening these extensor muscles not only improves grip strength but also promotes overall forearm health and stability. The One Arm Reverse Wrist Curl variation adds an extra challenge by performing the exercise over a bench. This body position helps isolate the forearm muscles, ensuring that you're specifically targeting the muscles involved in wrist extension. By focusing on one arm at a time, you can better monitor your form and maintain proper control throughout the movement. To maximize the benefits of the Dumbbell Over Bench One Arm Reverse Wrist Curl, it's crucial to use proper technique and select an appropriate weight that allows you to perform the exercise with good form. Start with a lighter dumbbell and gradually increase the weight as you become more comfortable with the movement. Incorporating the Dumbbell Over Bench One Arm Reverse Wrist Curl into your workout routine can help enhance forearm strength, improve wrist stability, and contribute to overall upper body power and functionality. Remember to warm up adequately before performing this exercise and enjoy the benefits of stronger wrists and forearms!


  • Start by sitting on a bench with one arm and one knee resting on the bench, while the other leg is bent on the floor.
  • Hold a dumbbell in one hand, with your palm facing downwards, and rest your forearm on the bench so that your hand extends beyond the edge.
  • While keeping your forearm stationary, slowly lower the dumbbell towards the floor by allowing your wrist to flex.
  • Pause for a moment at the bottom, and then slowly raise the dumbbell back up by extending your wrist.
  • Repeat the motion for the recommended number of repetitions, and then switch arms to work the opposite wrist.

Tips & Tricks

  • Maintain proper form throughout the exercise to ensure maximum effectiveness and prevent injuries.
  • Focus on engaging the wrist extensors during the exercise to target the appropriate muscles.
  • Control the movement and avoid using momentum to lift the weight, as this can diminish the exercise's benefits.
  • Use a weight that challenges you but allows you to maintain proper form and complete the desired number of repetitions.
  • Incorporate this exercise into your regular strength training routine to improve wrist and forearm strength.
  • Remember to breathe throughout the exercise, exhaling during exertion and inhaling during relaxation phases.
  • Ensure that your wrist is stable and supported by the bench or a stable surface throughout the exercise.
  • Gradually increase the weight or resistance as you become stronger and more comfortable with the exercise.
  • Consult with a fitness professional or trainer if you are unsure about proper form or if you have any pre-existing wrist or forearm injuries.
  • Combine this exercise with other forearm and grip strengthening exercises for a well-rounded forearm training regimen.


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