Over Bench Reverse Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Over Bench Reverse Wrist Curl Instructions

  • Be on your knees with your forearms rested on top of a flat bench.
    • Hands are off the end of the bench.
  • Your palms are facing the floor in a pronated position holding a dumbbell in each hand.
  • Raise the DB's towards you by only extending your wrist. 
  • At the top position, lower the DB's back to the starting position with your wrist in full flexion.
    • Strive for full flexion and extension of this exercise. 
  • Create the mind-muscle connection that your forearms are controlling the movement
    • Not momentum or other musculature.  


  • Don't bounce the weight up. This is a controlled motion.
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