Smart Workout Diary

Dumbbell One-Arm Reverse Bench Wrist Curl

The Dumbbell One-Arm Reverse Bench Wrist Curl is an isolation exercise performed with the forearm supported on a bench and the palm facing down. It primarily trains the wrist extensor muscles of the forearm, supporting forearm strength, wrist control, and grip-related training.

Demonstration

Dumbbell One-Arm Reverse Bench Wrist Curl — demonstration 1
Dumbbell One-Arm Reverse Bench Wrist Curl — demonstration 2

Instructions

  1. Set up a flat bench and choose a light dumbbell that you can control without swinging.
  2. Kneel or sit beside the bench, place one forearm fully on it with the wrist just beyond the edge, and hold the dumbbell with an overhand grip.
  3. Keep the forearm still and lower the dumbbell slowly by allowing the wrist to flex downward within a comfortable range.
  4. Raise the back of the hand by extending the wrist until it is in line with, or slightly above, the forearm; do not lift the forearm from the bench.
  5. Pause briefly, lower under control, complete all repetitions on one side, then repeat with the other arm. Stop if you feel sharp wrist pain.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load. The wrist extensors are small muscles, so strict control matters more than heavy weight.
  2. Keep the elbow and forearm supported; avoid turning the movement into an arm lift or shoulder motion.
  3. Move slowly in both directions and keep the wrist in a comfortable range rather than forcing extra extension.
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