Dumbbell Over Bench Revers Wrist Curl with Mat

Dumbbell Over Bench Revers Wrist Curl with Mat

The Dumbbell Over Bench Reverse Wrist Curl with Mat is a fantastic exercise that targets the forearm and wrist muscles, helping to increase grip strength and forearm stability. This exercise is particularly effective for athletes, weightlifters, or anyone involved in activities that require a strong grip, such as rock climbing or martial arts. To perform the Dumbbell Over Bench Reverse Wrist Curl with Mat, you will need a bench or a sturdy chair and a dumbbell. Start by positioning yourself with your hands and knees on top of the bench, facing down. Your palms should be facing up, and your wrists should be off the edge of the bench, allowing your hands to hang freely. Grasp the dumbbell with an underhand grip, ensuring your elbows are slightly bent and your arms are parallel to the ground. This will be your starting position. Slowly and in a controlled manner, lower the dumbbell towards the floor by curling your wrists and squeezing your forearm muscles. Pause for a brief moment at the bottom, feeling the stretch in your forearms. Next, reverse the motion by curling your wrists upward until your forearms are parallel to the floor again. Make sure to keep your elbows stationary throughout the exercise, solely focusing on the movement of your wrists. Aim for a full range of motion and avoid using momentum or swinging the dumbbell. Repeat the exercise for the desired number of repetitions, typically 8-12 reps per set. Start with a weight that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the weight to continue challenging your muscles. Remember to warm up before starting any exercise routine and consult with a fitness professional or a physical therapist if you have any pre-existing wrist or forearm injuries. Incorporating the Dumbbell Over Bench Reverse Wrist Curl with Mat into your workout routine can help you develop stronger wrists, increase grip strength, and improve overall forearm stability.


  • Sit on a bench with your feet flat on the floor, and your knees bent at a 90-degree angle.
  • Grasp a dumbbell in each hand with an underhand grip, palms facing up.
  • Place your forearms on top of your thighs, just above your knees. Your wrists should be hanging off the edge of your knees.
  • Keeping your forearms still, curl your wrists upwards as far as possible.
  • Pause for a moment at the top of the movement, squeezing your forearm muscles.
  • Slowly lower the dumbbells back down to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to keep your core engaged and maintain proper posture throughout the exercise.

Tips & Tricks

  • Start with light weights and gradually increase the resistance as you get stronger.
  • Engage your core muscles throughout the exercise to maintain stability.
  • Keep your wrists in a neutral position to avoid strain or injury.
  • Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection.
  • Maintain a proper form with your back straight and shoulders pulled back.
  • Remember to breathe properly throughout the exercise, inhaling on the way up and exhaling on the way down.
  • If using a bench, make sure it is sturdy and stable before starting the exercise.
  • Always warm up before doing this exercise to increase blood flow and prevent injury.
  • Add variety to your workout routine by incorporating different grip positions or using an EZ-bar.
  • Listen to your body and take breaks when needed. It's important to rest and recover between sets.


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