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Dumbbell Over Bench Revers Wrist Curl animation

How to do the Dumbbell Over Bench Revers Wrist Curl

ForearmsDumbbellIntermediate

The dumbbell over bench reverse wrist curl directly targets the often-neglected extensor muscles of the forearm, building the balanced grip strength and wrist stability that serious lifters demand. Developing this side of the forearm not only improves aesthetics but protects the elbow and wrist under heavy loading.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Kneel beside a flat bench and rest your forearm palm-down across the surface with your wrist hanging just beyond the edge, gripping a light dumbbell.
  2. Brace your forearm firmly against the bench and let the dumbbell lower under control until your wrist reaches full flexion.
  3. Drive the dumbbell upward by extending your wrist as high as possible, squeezing the extensors hard at the top.
  4. Lower slowly back to the start over two to three seconds, maintaining constant forearm contact with the bench throughout.

Common mistakes

  • Lifting the forearm off the bench during the curl reduces isolation and shifts stress to the shoulder — keep the forearm pinned flat at all times.
  • Using too much weight causes the wrist to collapse without completing full range of motion — drop the load and prioritize a complete extension and controlled descent.
  • Rushing through reps with momentum bypasses the extensors entirely — treat each rep as a deliberate, slow contraction and eliminate any swing.

Pro tip — At the peak of each rep pause for a full one-second isometric hold with the wrist fully extended — this eliminates momentum, deepens the mind-muscle connection, and accelerates extensor strength gains faster than continuous reps alone.

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)
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