- Target muscles: Wrist Extensors
- Synergists: None
- Mechanics: Isolation
- Force: Pull
- Holding a dumbbell in each hand using an overhand grip, kneel in front of a flat bench and rest your forearms on its surface. Your wrists should hang off the edge of the flat bench.
- Using only your wrists, exhale as you raise the dumbbells as high as possible. Keep the rest of your body still.
- Hold for a count of two.
- Inhale as you lower the dumbbells back to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Use the dumbbell reverse wrist curl over bench to build mass in your forearms and enhance grip strength, which will improve your performance in exercises such as the dumbbell deadlift.
- Perform this exercise towards the end of your workout. Performing this in the beginning of your workout can fatigue your forearm muscles early and reduce your weightlifting performance.
- Only your wrists should be moving. Keep your neck and back neutral.
- Do not lift very heavy dumbbells as your wrists are not functionally intended to lift heavy objects. Doing so can result in injury. Exercises that also improve grip strength but are safer on your wrists are the trap bar farmer’s walk and one-arm dead hang.
- You can also perform the dumbbell wrist curl over bench, or the dumbbell reverse wrist curl one hand at a time (see dumbbell one-arm reverse wrist curl).
- See also the wrist roller, the barbell reverse wrist curl over bench, and the cable reverse wrist curl.