About this exercise
This kneeling reverse wrist curl rests your forearms on a bench and curls the bar with your palms facing down, isolating the forearm extensors to build grip and forearm strength.
Reverse wrist curl on bench
Step by step instructions, muscle activation and variants for the Reverse wrist curl on bench.
Unknown difficultyOuter forearm
How to Perform
- Kneel beside a flat bench and rest your forearms on it with your wrists and hands hanging off the edge
- Hold a barbell with an overhand, palms-down grip
- Let the bar lower as your wrists extend down
- Curl the bar up by raising the backs of your hands toward you
- Squeeze your forearms at the top
- Slowly lower the bar back down
- Repeat
Muscle Activation
Primary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Reverse wrist curl on bench
The Reverse wrist curl on bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.