Dumbbell Over Bench Reverse Wrist Curl
- A flat bench
1. Positioning:
- Start by kneeling on the floor in front of a flat bench.
- Adjust the height of the bench so that when you lean over it, your forearms can rest comfortably on the surface.
- Pick up a dumbbell in each hand with an overhand grip (palms facing down).
2. Setup:
- Place your forearms on the bench with your wrists hanging off the edge. The rest of your body should be aligned and stable.
- Keep your knees on the ground just below the bench for support, ensuring your back stays straight.
3. Movement:
- Begin the exercise by lowering the dumbbells towards the floor by extending your wrists down. This is your starting position.
- Slowly curl the dumbbells upwards by flexing your wrists. Make sure to keep your forearms resting on the bench throughout the movement.
- Squeeze at the top of the movement for a brief moment.
4. Return:
- Lower the dumbbells back down to the starting position in a controlled manner.
5. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
- Keep movements slow and controlled to avoid using momentum.
- Focus on using your wrist muscles throughout the exercise.
- If you are new to this exercise, start with lighter weights to master the form before increasing the weight.
