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Forearms · Beginner

Dumbbell Over-Bench One-Arm Reverse Wrist Curl

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.

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Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Kneel or sit beside a bench with the working forearm fully supported and the palm facing down.
  2. 02Let the wrist hang beyond the edge while the elbow stays planted.
  3. 03Extend the wrist to lift the back of the hand in a short controlled arc.
  4. 04Pause, then lower slowly through a comfortable range.
  5. 05Complete equal repetitions on both sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One-Arm Reverse Wrist Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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