Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

One Arm Reverse Dumbbell Wrist Curl Over Bench Instructions

  1. Grasp a dumbbell using a reverse grip (palms facing down) and kneel down in front of a flat bench.
  2. Rest the back of your forearm on top of the bench so that the wrist holding the dumbbell is just off the end of it.
  3. Bending only at the wrist, let the dumbbell drop as far as possible. You can rest your non-working arm on the bench for stability. This is the starting position for the exercise.
  4. Slowly raise the dumbbell up as far as possible squeezing the forearm muscles at the top of the movement.
  5. Pause, and then slowly lower the dumbbell back to the starting position.
  6. Repeat for desired reps.

Exercise Tips:

  1. A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.
  2. Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
  3. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.