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Home ExercisesDumbbell Over Bench One Arm Wrist Curl

Demonstration

AdvancedIsolationDumbbell

Dumbbell Over Bench One Arm Wrist Curl

Forearms · Lower Arms

4

sets

8–12

reps

1m 15s

Rest time

~5

Calories / set

Log a set

Instructions

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.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsshoulders

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell Over Bench One Arm Wrist Curl · FitVault