Dumbbell Over Bench Revers Wrist Curl
Dumbbell Over Bench Revers Wrist Curl turns independent dumbbell loading into muscle you built on purpose — simple enough to learn in one session.
How to do Dumbbell Over Bench Revers Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the dumbbells towards your body.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Over Bench Revers Wrist Curl Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Over Bench Revers Wrist Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell Over Bench Revers Wrist Curl
Swap Dumbbell Over Bench Revers Wrist Curl For
Dumbbell Over Bench Revers Wrist Curl — Frequently Asked Questions
How do you do the Dumbbell Over Bench Revers Wrist Curl?
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down. Rest your forearms on the bench, allowing your wrists to hang off the edge. Slowly curl your wrists upward, bringing the dumbbells towards your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Over Bench Revers Wrist Curl work?
The Dumbbell Over Bench Revers Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Over Bench Revers Wrist Curl should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Over Bench Revers Wrist Curl good for beginners?
Yes. The Dumbbell Over Bench Revers Wrist Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Over Bench Revers Wrist Curl?
Try the Modified Push Up To Lower Arms, Band Wrist Curl or the Lever Gripper Hands. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
