Dumbbell Over Bench One Arm Reverse Wrist Curl

Setup

1. 01Kneel behind a flat bench holding a light dumbbell in one hand.
2. 02Lay the working forearm across the bench with the palm facing down.
3. 03Let the wrist and hand hang past the far edge of the pad.
4. 04Pin the working forearm down with your free hand.

Execution

1. 01Let the wrist flex down under the dumbbell to a full stretch.
2. 02Raise the back of the hand as high as the wrist allows.
3. 03Hold the top position for a second.
4. 04Lower under control back to the stretched start.

Checkpoints

• -The forearm stays flat on the bench for every rep.
• -The wrist travels through a full stretch and full extension.
• -The dumbbell stays level, not tilting to one side.
• -No elbow or shoulder motion sneaks in.

Common mistakes

• -Loading too heavy; the extensors handle only light dumbbells.
• -Lifting the forearm off the bench to cheat range.
• -Cutting the stretch short at the bottom.
• -Snapping the wrist up instead of lifting smoothly.