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All exercises

Dumbbell over bench one arm reverse wrist curl

Beginner

Dumbbell over bench one arm reverse wrist curl is a isolation dumbbell exercise for the forearms, also working the biceps.

Trained one side at a time.

What it works

Primary muscle

Forearms

Also works

Biceps

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
  2. 2Rest your forearm on the bench with your wrist hanging off the edge.
  3. 3Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Barbell palms down wrist curl over a benchBarbell
  • Barbell reverse wrist curlBarbell
  • Barbell wrist curlBarbell
  • Dumbbell over bench one arm wrist curlDumbbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restDumbbell over bench one arm reverse wrist curl

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