Dumbbell Over Bench Reverse Wrist Curl
The palms-down wrist curl with two dumbbells over a flat bench; the pad pins the forearms, so only the backs of the hands rise.
How to do it
Setup
Kneeling behind a flat bench, forearms along the pad, hands past the edge, a dumbbell in each, palms down.
Steps
- Lower the bells until the wrists bend fully down.
- Raise the backs of the hands as high as the wrists allow.
- Return slowly, both forearms flat on the bench.
Common mistakes
Bells as heavy as for the palms-up curl: the backs of the forearms are weaker; start light. One hand lagging behind the other: raise both bells level. Forearms rolling on the pad: keep the palms facing the floor.
Breathing
Exhale lifting, inhale lowering.
