Dumbbell Reverse Wrist Curl Over Bench

Body region

• Arms

Muscles

Main

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris

Helps

• Brachioradialis
• Extensor Digitorum

Holds

• Extensor Digiti Minimi

Equipment

• Dumbbells
• Flat Bench

Technique

1. Kneel beside a flat bench and lay the forearms along the pad, palms facing down.
2. Let the hands and dumbbells hang over the edge.
3. Lower the backs of the hands toward the floor, then lift them as high as you can.
4. Lower slowly and repeat.

Cues

• Forearms stay flat on the bench.
• Use a light weight for full movement.

Common mistakes

• Raising the elbows to help.
• Bouncing at the bottom.

Variations

• Neutral Dumbbell Over Bench Wrist Curl
• Single-Arm Reverse Wrist Curl Over Bench
• Single-Arm Wrist Curl Over Bench
• Single-Arm Neutral-Grip Wrist Curl Over Bench

Alternatives

• Barbell Wrist Curl