Dumbbell Over Bench Reverse Wrist Curl
Description
The dumbbell over bench reverse wrist curl works the wrist extensors and forearm extensors with the forearm braced over a bench. The strict bench support eliminates body english and isolates the small forearm extensor muscles. It is essential work for elbow tendon health and a strong forearm.
Equipment Required
Dumbbell Over Bench Reverse Wrist Curl Instructions
- Sit on a bench with a single light dumbbell in your right hand.
- Rest your right forearm over the bench with wrist hanging off the edge.
- Hold the dumbbell with palm facing down (overhand grip).
- Allow your wrist to bend down toward the floor.
- Brace your core and stay tall.
- Curl the dumbbell up by extending your wrist toward the ceiling.
- Squeeze the wrist extensors at the top.
- Lower the dumbbell back to the stretched position with control. Switch arms.
Dumbbell Over Bench Reverse Wrist Curl Form & Visual
Dumbbell Over Bench Reverse Wrist Curl Benefits
- Strict forearm extensor isolation
- Bench support eliminates body english
- Builds forearm size and strength
- Helps with elbow tendon health
- Improves grip endurance
- Useful for forearm specialization
Dumbbell Over Bench Reverse Wrist Curl Muscles Worked
- Wrist extensors
- Brachioradialis
- Extensor carpi radialis
Dumbbell Over Bench Reverse Wrist Curl Variations & Alternatives
- Reverse Wrist Curl
- Wrist Curl
- Cable Reverse Wrist Curl
- Hammer Curl
