Forearms · Dumbbells

Dumbbell Reverse Wrist Curl Over Bench

The dumbbell reverse wrist curl over a bench is an isolation exercise designed to strengthen and build the wrist extensor muscles on the top of the forearms. It helps balance grip strength, supports wrist integrity, and fits best near the end of an arm or upper-body training session.

Muscles: Forearms
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Kneel behind a bench, resting your forearms on the bench with wrists hanging over the edge.
Hold a dumbbell in each hand with an overhand grip.
Keep your forearms pressed against the bench.
Lift the weights by extending your wrists upward as far as possible.
Slowly lower the weights back to the starting position.

Common mistakes

Lifting the forearms off the bench shifts tension to the upper arms and compromises muscle isolation.
Using excessively heavy dumbbells cuts the range of motion short and places unnecessary strain on the wrist joints.
Dropping the weights too quickly during the descent reduces time under tension and increases stress on the connective tissues.

Tips

Position the wrists just beyond the edge of the bench to allow an unobstructed, full range of movement.
Pause briefly at the top of the movement to maximize peak contraction of the forearm extensors.
Prioritize lighter weights and smooth control over heavy loads to protect vulnerable wrist structures.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with 45 to 60 seconds of rest between sets, as forearm extensors respond best to moderate loads and higher volume.

Muscles worked

Dumbbell Reverse Wrist Curl Over Bench: forearms

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why choose dumbbells over a barbell for reverse wrist curls?

Dumbbells allow each wrist to move independently along its natural plane, reducing joint strain and preventing the dominant side from doing extra work.

What should be done if wrist pain occurs during the exercise?

Stop the set immediately and avoid forcing through joint pain; if symptoms persist, consult a healthcare professional.

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