Forearms exercise · dumbbell
Dumbbell Over Bench Revers Wrist Curl
The dumbbell over bench revers wrist curl is a dumbbell exercise that targets the forearms, with the biceps and brachialis assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and brachialis work as secondary muscles. See all forearm exercises or every dumbbell exercise.
