Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Lower Arms · Dumbbell
Dumbbell Over Bench Reverse Wrist Curl
Dumbbell Over Bench Reverse Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Forearms · Extensor Carpi Radialis, Extensor Carpi Ulnaris
Secondary muscles
- Forearms
How to do Dumbbell Over Bench Reverse Wrist Curl
- Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an overhand grip (palm facing down).
- Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
- Curl the dumbbells upward by flexing your wrists, lifting the weight as high as possible while keeping your forearms flat on the bench.
- Slowly lower the dumbbells back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.
Form tips
- Keep your forearms pressed firmly against the bench to isolate the wrist movement.
- Use a controlled motion to lift and lower the dumbbells, avoiding any jerking movements.
- Avoid using your shoulder or upper arm to lift the weight.
Dumbbell Over Bench Reverse Wrist Curl alternatives
More forearms exercises
Dumbbell Over Bench Reverse Wrist Curl FAQ
What muscles does Dumbbell Over Bench Reverse Wrist Curl work?
Dumbbell Over Bench Reverse Wrist Curl mainly works the forearms in the lower arms (Extensor Carpi Radialis and Extensor Carpi Ulnaris).
What equipment do you need for Dumbbell Over Bench Reverse Wrist Curl?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Over Bench Reverse Wrist Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Over Bench Reverse Wrist Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.
How many calories does Dumbbell Over Bench Reverse Wrist Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Over Bench Reverse Wrist Curl?
Other exercises for the forearms include Barbell Palm Down Wrist Curl Over a Bench, Cable Wrist Curl, Band Wrist Curl and Kettlebell Wrist Curl.
For developers
Use Dumbbell Over Bench Reverse Wrist Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_HZ77C6" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_HZ77C6", "name": "Dumbbell Over Bench Reverse Wrist Curl", "model": "male", "target": "Forearms", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_HZ77C6/mp4-720.mp4?…", "poster": "https://…/ex_HZ77C6/poster.jpg?…" } }