Single-Arm 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 bench and rest one forearm along the pad, palm down, hand over the edge.
2. Hold a light dumbbell and let the hand drop toward the floor.
3. Lift the back of the hand as high as you can.
4. Lower slowly, finish the set and switch arms.

Cues

• Use the free hand to hold the forearm in place.
• Move only at the wrist.

Common mistakes

• Lifting the elbow off the bench.
• Going too heavy for a full range.

Variations

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

Alternatives

• Barbell Wrist Curl