Dumbbell Over Bench Revers Wrist Curl

Setup

1. 01Kneel or sit beside a flat bench holding a light dumbbell in each hand.
2. 02Rest both forearms along the bench, palms down, wrists hanging just past the edge.
3. 03Press the forearms into the pad and set a firm but not crushing grip.
4. 04Let the wrists drop toward the floor to find the start position.

Execution

1. 01Raise the backs of the hands upward by extending the wrists.
2. 02Lift as high as wrist extension allows without the forearms leaving the bench.
3. 03Pause briefly at the top.
4. 04Lower under control until the wrists are fully flexed toward the floor.

Checkpoints

• -Forearms stay flat on the bench throughout.
• -Motion happens only at the wrists.
• -The dumbbells move through a full range in both directions.
• -Grip stays consistent; the bells do not roll in the hands.

Common mistakes

• -Loading too heavy; extensors are much weaker than flexors.
• -Lifting the elbows to create momentum.
• -Rushing the lowering phase.
• -Bending the elbows instead of moving the wrists.