10 Best Dumbbell Over Bench One Arm Reverse Wrist Curl Alternatives for Rehab

Ranked Dumbbell Over Bench One Arm Reverse Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Over Bench One Arm Reverse Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell One Arm Reverse Wrist Curl

   93% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the forearms.

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground.
   2. Hold a dumbbell in one hand with an overhand grip, palm facing down.
   3. Rest your forearm on your thigh, with your wrist hanging off the edge.
   4. Slowly lower the dumbbell towards the ground by flexing your wrist.
   5. Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
2. Play demonstration

   2. Dumbbell Over Bench Revers Wrist Curl

   91% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
   2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, bringing the dumbbells towards your body.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
3. Play demonstration

   3. Dumbbell Reverse Wrist Curl

   91% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the forearms with less balance to manage.

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground.
   2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
   3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   4. Slowly curl your wrists upward, bringing the dumbbells towards your body.
   5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
4. 

   4. Seated One-arm Dumbbell Palms-down Wrist Curl

   88% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell in your right hand.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
   4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
   5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
   6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
5. 

   5. Seated Dumbbell Palms-down Wrist Curl

   86% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing two dumbbells on the floor in front of a flat bench.
   2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
   3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   6. Repeat for the recommended amount of repetitions.
   7. When finished, simply lower the dumbbells to the floor.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
6. Play demonstration

   6. Dumbbell Over Bench One Arm Neutral Wrist Curl

   84% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
   2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
   3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   4. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
7. Play demonstration

   7. Dumbbell Over Bench One Arm Wrist Curl

   84% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
   2. Rest your forearm on the bench with your wrist hanging off the edge.
   3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
8. 

   8. Seated One-arm Dumbbell Palms-up Wrist Curl

   84% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with a dumbbell in your right hand.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
   4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
   5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
   6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
9. 

   9. Seated Palms-down Barbell Wrist Curl

   81% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
   4. Lower the bar as far as possible while inhaling and keeping a tight grip.
   5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
   • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
10. Play demonstration

    10. Dumbbell One Arm Wrist Curl

    79% match

    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench or chair with your feet flat on the ground.
    2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
    3. Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
    4. Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
    5. Repeat for the desired number of repetitions, then switch to the other hand.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
    • Balance: easier to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl