Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells and Bench
Beginner
Pull
Biceps
The reverse dumbbell wrist curl over bench builds your forearm extensors and grip strength. It balances out regular wrist curls and prevents muscle imbalances.
1. Kneel behind a bench holding a dumbbell in each hand with an overhand grip 2. Rest your forearms flat on the bench with wrists hanging over the edge for the reverse dumbbell wrist curl over bench 3. Let the dumbbells roll down to your fingertips with wrists fully flexed downward 4. Curl your wrists up by lifting the backs of your hands toward your forearms during the reverse dumbbell wrist curl over bench 5. Squeeze at the top then slowly lower back to starting position
• Keep your forearms pressed flat against the bench throughout the reverse dumbbell wrist curl over bench movement • Move only at the wrist joint - don't lift your forearms or use momentum • Use a full range of motion from fingertips to maximum wrist extension • Start light with the reverse dumbbell wrist curl over bench - your wrist extensors are weaker than flexors
• Using too much weight and compensating with forearm movement instead of just wrist action • Not using full range of motion during the reverse dumbbell wrist curl over bench exercise • Moving too fast and bouncing the weight instead of controlling the reverse dumbbell wrist curl over bench movement
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