One Arm Reverse Dumbbell Wrist Curl Over Bench

One-Arm Reverse Dumbbell Wrist Curl Over Bench overview

The One-Arm Reverse Dumbbell Wrist Curl Over Bench is a targeted forearm exercise that focuses on the muscles responsible for wrist extension. This variation is performed with a reverse grip, emphasizing the brachioradialis and extensor muscles. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Reverse Dumbbell Wrist Curl Over Bench in your forearm training routine.

The One-Arm Reverse Dumbbell Wrist Curl Over Bench primarily targets the brachioradialis and extensor muscles of the forearm.

One-Arm Reverse Dumbbell Wrist Curl Over Bench – how to perform

Step 1: Sit on one end of a flat bench with a dumbbell in one hand.
Step 2: Rest your forearm on the bench, ensuring your hand and wrist hang over the edge with a reverse grip (palms facing down).
Step 3: Allow the dumbbell to roll down to the fingertips.
Step 4: Inhale and curl the dumbbell upward by flexing your wrist, bringing your knuckles towards your forearm.
Step 5: Hold the contracted position for a brief moment, feeling the contraction in your brachioradialis and extensor muscles.
Step 6: Exhale and slowly lower the dumbbell back down, allowing your fingertips to uncurl.

Perform each repetition with controlled movements, focusing on the engagement of the forearm muscles.

One Arm Reverse Dumbbell Wrist Curl Over Bench 1

Starting position

One Arm Reverse Dumbbell Wrist Curl Over Bench 2

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

Maintain a neutral wrist position throughout the movement.
Control the descent and ascent of the dumbbell to maximize muscle engagement.
Use a weight that challenges you while allowing for proper form.
Perform the exercise with a smooth and controlled motion.

Variations

Seated One-Arm Reverse Dumbbell Wrist Curl Over Bench: Perform the exercise while seated for added stability and focus.
Alternating One-Arm Reverse Dumbbell Wrist Curl Over Bench: Perform the exercise in an alternating fashion, focusing on one arm at a time.
Reverse Dumbbell Wrist Curl Over Bench (Both Arms): Perform the exercise with both arms simultaneously for bilateral forearm engagement.
Wrist Roller Exercise: Use a wrist roller device to target the forearms in a dynamic and continuous manner.