Dumbbell Over Bench One Arm Reverse Wrist Curl exercise animation (Hombre)

Dumbbell Over Bench One Arm Reverse Wrist Curl

Músculo objetivo
Wrist Flexors
Equipamiento
Dumbbell
Parte del cuerpo
Forearms
Tipo
Strength

The dumbbell over bench one arm reverse wrist curl is an isolation exercise for the forearms that targets the wrist flexors. Working one arm at a time with your forearm braced over a bench, it builds grip and forearm strength through a small, controlled range of motion.

Cómo hacer el Dumbbell Over Bench One Arm Reverse Wrist Curl

  1. 1Sit beside a flat bench holding a dumbbell in one hand with an overhand (palm-down) grip.
  2. 2Rest your forearm flat along the bench so your wrist and the dumbbell hang just off the end.
  3. 3Let the dumbbell pull your wrist down into full extension while keeping your forearm pinned to the bench.
  4. 4Curl the back of your hand up toward you by flexing your wrist, raising the dumbbell as high as you comfortably can.
  5. 5Pause briefly at the top, squeezing the forearm.
  6. 6Lower the dumbbell slowly back to the fully stretched starting position.
  7. 7Complete all reps on one arm, then switch sides and repeat with the other arm.

Consejos de técnica

  • Keep only your wrist moving — your forearm and elbow should stay anchored to the bench throughout the set.
  • Use a slow, controlled tempo and a full range of motion rather than swinging heavier weight up.
  • Pause and squeeze at the top of each rep to maximize tension on the forearm.
  • Start light; the wrist flexors fatigue quickly, so leave a rep or two in reserve to keep form clean.

Errores comunes

  • Lifting the forearm off the bench to heave the weight up, which removes tension from the wrist flexors and recruits the biceps instead.
  • Using a weight that's too heavy and cutting the range of motion short, which limits the strength gains across the full movement.
  • Jerking or bouncing the dumbbell at the bottom, which strains the wrist tendons and joint.
  • Rushing the lowering phase instead of controlling the stretch, wasting the most productive part of the rep.

Preguntas frecuentes

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

It isolates the wrist flexors in the forearm. Bracing the forearm on the bench keeps other muscles out of the movement so the work stays on the wrist.

Why train one arm at a time?

Working a single arm lets you brace the forearm fully on the bench, focus on a clean range of motion, and even out strength differences between your left and right sides.

How many sets and reps should I do?

Because the forearms tolerate volume well, 2–3 sets of 12–20 reps per arm with a controlled tempo is a good range for building grip and forearm strength.

Is this exercise good for beginners?

Yes. The braced forearm makes the movement easy to control, and starting with a light dumbbell lets beginners learn good wrist mechanics safely.

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