4 Best Dumbbell Over Bench One Arm Reverse Wrist Curl Alternatives for Rehab
The Dumbbell Over Bench One Arm Reverse Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Modified Push Up To Lower Arms.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Over Bench One Arm Reverse Wrist Curl
- Primary muscle
- Forearms
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Biceps, Brachialis
How to perform Dumbbell Over Bench One Arm Reverse Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
- Rest your forearm on the bench with your wrist hanging off the edge.
- Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Ranked Dumbbell Over Bench One Arm Reverse Wrist Curl Alternatives
4 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. Crab Twist Toe Touch
36% match- Abs
- Bodyweight
- Intermediate
- Compound
A looser match: it works the abs rather than the forearms.
How to perform this exercise
- Start by sitting on the ground with your knees bent and feet flat on the floor.
- Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
- Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
- Balance: harder to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
Best match 2. Modified Push Up To Lower Arms
34% match- Forearms
- Bodyweight
- Beginner
- Compound
Use this when you have nothing to train with, because it works the forearms with bodyweight alone.
How to perform this exercise
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Reverse Wrist Curl
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not seated
- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your legs straight.
- Engage your core and lift your legs up towards your chest, keeping them straight.
- Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
- Pause for a moment, then return to the starting position.
- Repeat the movement, but this time twist your hips to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Over Bench One Arm Reverse Wrist Curl
4. Captains Chair Straight Leg Raise
31% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
- Keep your upper body stable and your back straight.
- Engage your abs and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
Dumbbell Over Bench One Arm Reverse Wrist Curl FAQ
What muscles does Dumbbell Over Bench One Arm Reverse Wrist Curl work?
It primarily targets the wrist extensors: extensor carpi radialis longus and brevis, and extensor carpi ulnaris, with brachioradialis and forearm stabilizers assisting. Biomechanically it isolates wrist extension with the forearm pronated and the elbow stabilized.
What is the best bodyweight alternative to Dumbbell Over Bench One Arm Reverse Wrist Curl?
A practical bodyweight option is an isometric reverse wrist hold on the edge of a table: place the back of your hands on the table edge, press to lift the knuckles and hold for sets of 20–40 seconds. Cue: keep the elbow bent to 90° and focus on activating the wrist extensors without shoulder or elbow movement.
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