10 Best Dumbbell Over Bench Reverse Wrist Curl Alternatives for Home Gyms

The Dumbbell Over Bench Revers Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Seated Dumbbell Palms-down Wrist Curl, the Seated Palms-down Barbell Wrist Curl and the Dumbbell One Arm Reverse Wrist Curl. Two harder versions, the Dumbbell Reverse Wrist Curl and the Dumbbell Over Bench One Arm Reverse Wrist Curl, are listed below as progressions rather than swaps.

Dumbbell Over Bench Revers Wrist CurlWatch the Dumbbell Over Bench Revers Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Over Bench Revers Wrist Curl

The steps for the Dumbbell Over Bench Revers Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Dumbbell · Beginner · Isolation

  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.

The 10 Best Dumbbell Over Bench Revers Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Over Bench Revers Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Seated Dumbbell Palms-down Wrist Curl

    1. Seated Dumbbell Palms-down Wrist Curl

    95% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Dumbbell
    How to perform it
    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 Revers Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench Revers Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench Revers Wrist Curl
  2. Dumbbell Reverse Wrist CurlPlay demonstration

    Progression

    2. Dumbbell Reverse Wrist Curl

    99% match

    Forearms · Beginner · Isolation

    Pick this when you want a harder version that still works the forearms.

    • Dumbbell
    How to perform it
    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 Revers Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench Revers Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench Revers Wrist Curl
  3. Dumbbell Over Bench One Arm Reverse Wrist CurlPlay demonstration

    Progression

    3. Dumbbell Over Bench One Arm Reverse Wrist Curl

    91% match

    Forearms · Beginner · Isolation

    Pick this when you want a harder single-arm version that still works the forearms.

    • Dumbbell
    How to perform it
    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 Revers Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench Revers Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench Revers Wrist Curl
    • Balance: harder to stay steady on than the Dumbbell Over Bench Revers Wrist Curl
  4. Seated Palms-down Barbell Wrist Curl

    4. Seated Palms-down Barbell Wrist Curl

    90% match

    Forearms · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    • Barbell
    How to perform it
    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 Revers Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench Revers Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench Revers Wrist Curl
  5. Dumbbell One Arm Reverse Wrist CurlPlay demonstration

    5. Dumbbell One Arm Reverse Wrist Curl

    88% match

    Forearms · Beginner · Isolation

    Pick this when you want to work the forearms one side at a time.

    • Dumbbell
    How to perform it
    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 Revers Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench Revers Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench Revers Wrist Curl

Dumbbell Over Bench Revers Wrist Curl FAQ

What muscles does Dumbbell Over Bench Revers Wrist Curl work?

The exercise primarily targets the wrist extensor group, extensor carpi radialis longus and brevis, extensor digitorum, and extensor carpi ulnaris, plus secondary engagement of the brachioradialis and finger extensors. Keep the forearm supported and perform controlled wrist extension and eccentric lowering to maximize extensor recruitment and minimize compensatory elbow movement.

What is the best bodyweight alternative to Dumbbell Over Bench Revers Wrist Curl?

A reliable bodyweight option is an isometric wrist extension hold off a table edge: place your forearm on a table with the wrist hanging over the edge, then lift and hold the back of the hand against resistance for 15-45 seconds. Cue rigid forearm alignment and a full contraction of the wrist extensors; this creates targeted tension without added load.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.