Instructions

1

Sit upright on a bench with back supported, feet flat on floor, arms at sides with elbows tucked close to torso

2

Grip dumbbells with neutral grip (palms facing inward), let arms hang straight down with a slight bend at elbows, maintain neutral wrist position

3

Lower the dumbbells in a controlled manner by extending the elbows, allowing the weight to descend while keeping upper arms stationary and elbows pinned to sides

4

Curl dumbbells upward by flexing elbows, rotating forearms to bring dumbbells toward shoulders, squeeze biceps at top of movement, then return to starting position with control

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

The Dumbbell Over Bench Revers Wrist Curl is an incredibly effective Strength movement designed to fully engage the Biceps Brachii. By utilizing Dumbbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Forearms development.

Benefits

Reduces the likelihood of Forearms injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Biceps Brachii and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Over Bench Revers Wrist Curl
Cable Dumbbell Over Bench Revers Wrist Curl
Banded Dumbbell Over Bench Revers Wrist Curl

Beginner Tips

If you are new to the Dumbbell Over Bench Revers Wrist Curl, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Over Bench Revers Wrist Curl