Reverse Grip Dumbbell Wrist Curl (Over Bench).

Make every rep count.

1. 01

   Grab two dumbbells with an overhand (palms down) grip and kneel in front of a flat bench.

2. 02

   Place the backs of your forearms on the bench with your wrists hanging just past the edge. Keep your forearms planted and shoulders relaxed.

3. 03

   Let your hands drop down by bending only at the wrists until you feel a strong stretch—this is your start.

4. 04

   Curl the dumbbells up toward you using your wrists only. Squeeze your forearms at the top without letting your elbows lift.

5. 05

   Pause briefly, then lower slowly and under control back to the full stretch.

6. 06

   Repeat for your target reps.

7. 07

   Form tips: Keep a neutral neck, don’t swing, and avoid using your biceps—this is all wrist motion.