One Arm Reverse Dumbbell Wrist Curl Over Bench 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "One Arm Reverse Dumbbell Wrist Curl Over Bench" is an exercise primarily targeting the forearms. To perform the movement, you'll need a dumbbell and a bench. Begin by sitting on the bench, leaning forward slightly, and placing one forearm on the bench with your wrist hanging off the edge, palm facing down. Hold the dumbbell with an overhand grip, then curl your wrist upwards, focusing on engaging the forearm muscles. Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement. This exercise isolates the forearms, promoting strength and endurance in this area.
How to Perform
Start by kneeling in front of a flat bench, holding a dumbbell in one hand with your palm facing down (reverse grip).
Rest the back of your forearm on the bench, allowing your wrist to hang slightly off the edge, so the dumbbell is suspended.
Position your non-working arm on the bench for added support and stability, keeping it relaxed.
From this starting point, bend only at the wrist to let the dumbbell lower toward the ground, stretching the forearm muscles as much as possible.
Gradually lift the dumbbell back up, contracting the forearm muscles at the peak of the movement. Focus on controlled movement throughout.
Hold briefly at the top of the movement, squeezing the forearm muscles to maximize activation.
Slowly lower the dumbbell back to the starting position, maintaining control and avoiding any jerking motion.
Continue for the desired number of repetitions, ensuring you perform each rep with proper form to fully engage the forearms and prevent injury.
★ 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
Start with a lighter dumbbell to ensure proper form throughout the exercise. Using heavy weights is unnecessary for achieving effectiveness.
Focus on maintaining a slow, controlled pace during each repetition, ensuring that you move with purpose.
At the top of the movement, hold and squeeze the forearm muscles for a count of two to increase the intensity and enhance muscle engagement.
Allow the dumbbell to drop as low as possible at the bottom of the movement, ensuring you use the full range of motion to maximize muscle stretch and activation.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your wrist to lift the dumbbell. Use a slow, controlled movement to keep the focus on the forearm muscles, preventing any unnecessary strain on other parts of the body.
Don’t Overuse the Upper Arm: Ensure your upper arm and elbow remain still throughout the exercise. Only your wrist should be moving. Avoid any unnecessary bending of the elbow, as it takes away from the forearm's isolation.
Avoid Lifting Too Heavy: Don’t use a weight that’s too heavy for you to control. Excessive weight can compromise your form and lead to improper technique, which increases the risk of injury and reduces the effectiveness of the exercise.
Don’t Rush the Reps: Avoid performing the exercise too quickly. Moving too fast reduces muscle engagement and increases the chance of injury. Slow down the movement to ensure maximum tension on the forearms.
Avoid Not Using Full Range of Motion: Do not limit the range of motion by failing to fully lower the dumbbell at the bottom of the movement. Ensure you let the weight drop as far as possible to fully engage the forearm muscles.
Don’t Neglect Wrist Control: Avoid letting your wrist bend too far or too little. Maintain a natural wrist position to avoid strain and ensure the forearm muscles are the primary target of the exercise.
Don’t Use Other Body Parts for Assistance: Keep your body still, especially the shoulders and back. Avoid any movements from other body parts that could shift the load away from your forearms and reduce the exercise's effectiveness.
Avoid Holding Your Breath: Don’t forget to breathe throughout the exercise. Holding your breath can cause unnecessary tension and may lead to dizziness or discomfort. Inhale as you lower the weight and exhale as you lift it.
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.
