The dumbbell over bench reverse wrist curl is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed seated with the forearms resting on a bench and the wrists hanging off the edge, curling the dumbbells upward with the backs of the hands facing up.
Also Works
BicepsBrachialis
How to Perform
1
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
2
Rest your forearms on the bench, allowing your wrists to hang off the edge.
3
Slowly curl your wrists upward, bringing the dumbbells towards your body.
4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Rest both forearms on the bench with palms facing down, wrists hanging off the edge, and curl upward to target the extensors.
•Perform the movement slowly, squeezing the top of your forearm at the peak of each rep for 1 second.
•Keep the dumbbells light; the wrist extensors are small muscles that benefit from high reps and controlled tempo.
Common Mistakes
•Using heavy weight that forces you to jerk the wrists up rather than performing a smooth, controlled curl.
•Letting the forearms slide or lift off the bench during the movement, which reduces isolation.
•Only performing partial range of motion by not lowering the wrists fully before each rep.
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