Dumbbell Over Bench Reverse Wrist Curl with Mat Exercise Guide
Exercise Profile
- Target
- Wrist Flexors
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Wrist Flexors
- Secondary Muscles
- Wrist Extensors, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Over Bench Reverse Wrist Curl
How to: Dumbbell Over Bench Reverse Wrist Curl with Mat
- Sit on the bench facing down, keeping your forearms parallel to the floor.
- Hold a dumbbell in both hands with your palms facing down.
- Lower the dumbbell towards the floor while keeping your forearms still.
- Raise the dumbbell back up to the starting position, focusing on using your wrists.
- Repeat for the desired number of repetitions.
Common Mistakes
- Bending the wrists instead of keeping them in a neutral position.
- Using too much weight, which compromises form.
- Not controlling the movement during both the lifting and lowering phases.
Modifications
- Use a lighter dumbbell to start and gradually increase weight as strength improves.
- Perform the exercise seated to reduce strain.
Tips
- Ensure your wrists remain straight during the movement to avoid strain.
- Perform the exercise in a controlled manner for maximum effectiveness.
- Using a bench can help support your arms, allowing for better isolation of the forearm muscles.
Tags
forearms
strength
dumbbell
wrist
fitness
lifting