Dumbbell Over Bench One Arm Reverse Wrist Curl Exercise Guide
Exercise Profile
- Target
- Wrist Flexors
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Wrist Flexors
- Secondary Muscles
- Brachioradialis, Wrist Extensors
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- One Arm Reverse Wrist Curl Over Bench
How to: Dumbbell Over Bench One Arm Reverse Wrist Curl
- Sit on a bench and place one forearm on the surface with the wrist hanging off.
- Hold a dumbbell in that hand, palm facing down.
- Slowly curl your wrist upward, lifting the dumbbell towards the ceiling.
- Lower the dumbbell back to the starting position in a controlled manner.
- Complete the set and switch to the other arm if needed.
Common Mistakes
- Lifting too heavy, which may lead to poor form.
- Not keeping the wrist stationary during the movement.
- Using momentum instead of controlled muscle contraction.
Modifications
- Use a lighter weight if you experience discomfort.
- Perform the exercise seated with support if balance is an issue.
Tips
- Ensure your elbow stays on the bench to focus on wrist motion.
- Use a comfortable weight that allows for full range of motion.
- Perform the exercise slowly to maintain control and avoid injury.
Dumbbell Over Bench One Arm Reverse Wrist Curl Alternatives
Tags
wrist
forearms
strength
dumbbells
flexors
muscle building