Description

The dumbbell over bench one arm reverse wrist curl is an isolation exercise that targets the forearm extensors.

Starting Position

Sit on a bench with your forearm resting on the bench and your wrist hanging off the edge. Hold a dumbbell with an overhand grip.

Technical Execution

Slowly curl the weight up towards your body by exclusively using your wrist muscles. Lower the weight back down in a controlled manner.

Range of Motion

Focus on a full range of motion, allowing your wrist to fully extend at the bottom of the movement and flex at the top.

Variations

You can perform this exercise standing instead of sitting for a different challenge.

Common Mistakes

Common mistakes include using momentum to lift the weight, not controlling the movement, and using too heavy of a weight.

Practical Advice

To perform this exercise effectively, focus on maintaining proper form, control the weight throughout the movement, and use a weight that allows you to perform the exercise with good technique.

Additional Notes

This exercise is great for targeting the wrist extensors and improving grip strength.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

forearms

Secondary Muscles