Dumbbell Over Bench Revers Wrist Curl exercise animation (Male)

Dumbbell Over Bench Revers Wrist Curl

Target muscle
Wrist Flexors
Equipment
Dumbbell
Body part
Forearms
Type
Strength

The dumbbell over bench revers wrist curl is an isolation exercise for the forearms that targets the wrist flexors. With your forearm resting flat over a bench and your wrist hanging off the edge in a pronated (palm-down) grip, you lift the dumbbell by extending the wrist through a full range of motion. It's a simple way to build forearm strength and grip endurance, and it pairs well with regular wrist curls for balanced forearm development.

How to do the Dumbbell Over Bench Revers Wrist Curl

  1. 1Sit or kneel beside a flat bench and pick up a light dumbbell in one hand.
  2. 2Rest your forearm flat along the bench so your wrist and hand hang just off the edge.
  3. 3Take a pronated, overhand grip on the dumbbell so your palm faces down toward the floor.
  4. 4Let the dumbbell roll down toward your fingertips and lower your hand as far as comfortable, keeping your forearm pressed into the bench.
  5. 5Lift the dumbbell by curling your wrist upward, raising the back of your hand toward the ceiling.
  6. 6Pause briefly at the top, squeezing the forearm without lifting your elbow off the bench.
  7. 7Lower the dumbbell under control back to the fully stretched position.
  8. 8Complete your reps, then switch to the other arm and repeat.

Form tips

  • Keep your forearm firmly anchored on the bench so only your wrist moves through the rep.
  • Use a slow, controlled tempo in both directions instead of swinging or jerking the weight up.
  • Move through the full range of motion — let the dumbbell stretch down before curling it all the way up.
  • Start light; the wrist flexors fatigue quickly, and good form matters more than load here.

Common mistakes

  • Using too heavy a dumbbell, which forces you to recruit the upper arm and cuts the range short, robbing the forearm of tension.
  • Lifting the elbow or forearm off the bench to heave the weight, which turns the strict movement into a cheat and reduces the isolation.
  • Cutting the range of motion short by not letting the wrist stretch down at the bottom, which limits the work the wrist flexors do.
  • Bouncing or swinging the dumbbell at the bottom, which strains the wrist joint and removes muscular control.

Frequently asked questions

What muscles does the dumbbell over bench revers wrist curl work?

It targets the wrist flexors of the forearm. Because the forearm is anchored on the bench, the movement isolates the muscles that move the wrist rather than the upper arm.

How should I grip the dumbbell?

Use a pronated, overhand grip with your palm facing down toward the floor. Rest your forearm flat on the bench with your wrist hanging just off the edge so it can move freely.

Is this exercise good for beginners?

Yes. It's a simple, low-skill isolation move. Start with a light dumbbell, focus on controlled tempo and full range of motion, and build up the weight gradually as your forearms get stronger.

How many sets and reps should I do?

Forearms respond well to higher reps, so 2–4 sets of 12–20 reps per arm is a sensible range. Keep the weight light enough to control every rep through a full range of motion.

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