Bench Dumbbell Reverse Wrist Curl
In SetGrip: Dumbbell Reverse Wrist Curl (Bench)
- Secondary muscles
- Biceps, Brachialis
- Body part
- Forearms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Two dumbbells over a bench let each wrist extend through its own range with knuckles up, instead of a shared bar forcing both hands into one path. That independence exposes the side that gives out first, usually your non-dominant arm by two or three reps. Very light bells do the job; extensors need little to work hard.
How to do the Bench Dumbbell Reverse Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the dumbbells towards your body.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Bench Dumbbell Reverse Wrist Curl work?
The Bench Dumbbell Reverse Wrist Curl primarily works the forearms. It also involves the biceps and brachialis, which assist the movement and stabilise the joints.
Is the Bench Dumbbell Reverse Wrist Curl good for beginners?
Yes. The Bench Dumbbell Reverse Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Dumbbell Reverse Wrist Curl?
If you cannot do the Bench Dumbbell Reverse Wrist Curl, try the Bench Barbell Reverse Wrist Curl, the Incline Bench Barbell Reverse Wrist Curl or the Barbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Dumbbell Reverse Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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