Home / Exercises / Dumbbell Over Bench One Arm Reverse Wrist Curl
Dumbbell Over Bench One Arm Reverse Wrist Curl animation

How to do the Dumbbell Over Bench One Arm Reverse Wrist Curl

ForearmsDumbbellIntermediate

The dumbbell over bench one arm reverse wrist curl is one of the most targeted tools for building extensor strength and thickness along the top of the forearm. Developing this often-neglected muscle group creates balanced grip power and resilience that carries over to every pulling movement you train.

Add this to my personalized plan →

Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Kneel beside a flat bench and rest your forearm palm-down across the surface so your wrist hangs freely off the edge, then grip a light dumbbell with an overhand hold.
  2. Let the dumbbell lower under control until your wrist is fully flexed downward, feeling a complete stretch through the extensors.
  3. Drive the dumbbell upward by extending your wrist as high as possible, squeezing the top of the forearm hard at peak contraction.
  4. Lower slowly back to the stretched position over two to three seconds before initiating the next rep.

Common mistakes

  • Lifting too heavy and compensating with elbow movement — keep the forearm pinned flat to the bench so only the wrist joint moves.
  • Cutting the range of motion short on the way down — commit to a full stretch at the bottom or you sacrifice half the stimulus.
  • Rushing the eccentric phase — the lowering portion builds the most extensor density, so resist the dumbbell deliberately on every single rep.

Pro tip — At the top of each rep, hold the peak contraction for a one-second pause while actively trying to spread your fingers apart, which recruits the finger extensors alongside the wrist extensors and deepens the training effect.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →