Dumbbell Bench Reverse Wrist Curl
Strengthen your forearms! Dumbbell Bench Reverse Wrist Curls target wrist extensors for a stronger grip and better wrist stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.