Step by step instructions, muscle activation and variants for the Dumbbell Over Bench Reverse Wrist Curl.
The dumbbell over bench reverse wrist curl is a forearm isolation exercise performed with the forearms resting on a bench and the wrists hanging over the edge with a pronated (overhand) grip. The movement trains the forearm extensors by curling the wrists upward against gravity.
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The Dumbbell Over Bench Reverse Wrist Curl 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.