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

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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