Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Over Bench Single Arm Reverse Wrist Curl

    The dumbbell over bench one arm reverse wrist curl targets the forearms, specifically the extensors, and is performed by curling the wrist upwards while the forearm is supported on a bench.

    Also Works

    BicepsBrachialis

    How to Perform

    1. 1

      Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.

    2. 2

      Rest your forearm on the bench with your wrist hanging off the edge.

    3. 3

      Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch to the other arm.

    Pro Tips

    • •Rest your forearm flat on the bench with your wrist and hand hanging off the edge, palm facing down.
    • •Curl the wrist upward (extend it) against gravity, squeezing the forearm extensors at the top.
    • •Use a very light dumbbell (3-10 pounds) since the wrist extensors are small muscles that fatigue quickly.

    Common Mistakes

    • •Using too much weight, which causes the forearm to lift off the bench and reduces isolation.
    • •Moving the entire forearm instead of isolating the wrist extension movement.
    • •Rushing through reps without holding the top contraction, missing the peak engagement of the wrist extensors.

    Frequently Asked Questions

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