Dumbbell Over Bench One Arm Reverse Wrist Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Over Bench One Arm Reverse Wrist Curl is an isolation exercise that primarily targets the forearms while engaging the biceps as a secondary muscle. Using a dumbbell, the exercise involves placing one forearm on a bench with the wrist hanging off, palm facing down, and slowly curling the wrist upward to lift the weight before lowering it back in a controlled manner. This movement strengthens the wrist extensors, improves grip strength, and enhances forearm definition, making it effective for both functional strength and aesthetic development.
How to Perform
Sit on a bench and rest one forearm on the edge so that your wrist extends beyond the surface.
Grasp a dumbbell in that hand with your palm facing downward.
Gradually lift the dumbbell by bending your wrist upward, focusing on controlled movement.
Slowly lower the dumbbell back to its starting position, maintaining tension in the forearm.
Finish the desired repetitions, then switch to the opposite arm and repeat the same process.
Keep your forearm stable and avoid using momentum to ensure maximum activation of the wrist extensors.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbow firmly on the bench to isolate movement in the wrist.
Choose a weight that lets you move through the entire range without strain.
Execute the motion deliberately and steadily to maintain control and reduce the risk of injury.
Focus on smooth, controlled lifts and lowers rather than speed.
Avoid letting the forearm or shoulder assist in the movement to maximize forearm engagement.
How Not to Perform
Do not lift the dumbbell using your forearm or shoulder—keep the movement isolated to the wrist.
Do not use momentum or swing the weight; avoid jerky or rapid motions.
Do not let your elbow leave the bench, as this reduces forearm engagement.
Do not choose a weight that is too heavy, which can compromise form and increase injury risk.
Do not allow your wrist to bend sideways or twist; maintain a straight, controlled path.
Do not rush through repetitions; maintain a slow and steady tempo.
Do not grip the dumbbell too loosely, which reduces control and effectiveness.
Do not overextend or lock the wrist at the bottom of the movement.
Do not neglect breathing; exhale during the lift and inhale while lowering the dumbbell.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
