Animated GIF · Available via API
gif_boxDumbbell Over Bench Reverse Wrist Curl
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Over Bench Reverse Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.
list_alt Step-by-Step Instructions
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
Rest your forearms on the bench, allowing your wrists to hang off the edge.
Slowly curl your wrists upward, bringing the dumbbells towards your body.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Forearms — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Over Bench Reverse Wrist Curl is classified as a Beginner strength exercise, so beginners and anyone new to training Lower Arms can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Lower Arms movements in a balanced routine.
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