Dumbbell Bench Reverse Wrist Curl
Strengthen your forearms! Dumbbell Bench Reverse Wrist Curls target wrist extensors for a stronger grip and better wrist stability.
The Dumbbell Bench Reverse Wrist Curl mainly works the forearms, with help from the glutes & hips and triceps. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Bench Reverse Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors); Forearm Flexor (brachioradialis)
Secondary
Hip Rotators; Triceps (triceps brachii)
Dumbbell Bench Reverse Wrist Curl Variations and Alternatives
How to do the Dumbbell Bench Reverse Wrist Curl
Dumbbell Over Bench Reverse Wrist Curl
A flat bench
1. Positioning:
Start by kneeling on the floor in front of a flat bench.
Adjust the height of the bench so that when you lean over it, your forearms can rest comfortably on the surface.
Pick up a dumbbell in each hand with an overhand grip (palms facing down).
Setup:
Place your forearms on the bench with your wrists hanging off the edge. The rest of your body should be aligned and stable.
Keep your knees on the ground just below the bench for support, ensuring your back stays straight.
Movement:
Begin the exercise by lowering the dumbbells towards the floor by extending your wrists down. This is your starting position.
Slowly curl the dumbbells upwards by flexing your wrists. Make sure to keep your forearms resting on the bench throughout the movement.
Squeeze at the top of the movement for a brief moment.
Return:
Lower the dumbbells back down to the starting position in a controlled manner.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
Keep movements slow and controlled to avoid using momentum.
Focus on using your wrist muscles throughout the exercise.
If you are new to this exercise, start with lighter weights to master the form before increasing the weight.
Dumbbell Bench Reverse Wrist Curl FAQs
What muscles does the Dumbbell Bench Reverse Wrist Curl work?
The Dumbbell Bench Reverse Wrist Curl mainly works the forearms, with help from the glutes & hips and triceps. The main muscles are the wrist flexors and brachioradialis.
What equipment do you need for the Dumbbell Bench Reverse Wrist Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Bench Reverse Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bench Reverse Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Barbell Behind-Back Finger Curl, Barbell Bench Palms-Up Wrist over Curl and Barbell Bench Palms-Down Wrist over Curl.
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