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Home ExercisesDumbbell Over Bench Wrist Curl

Demonstration

IntermediateIsolationDumbbell

Dumbbell Over Bench Wrist Curl

Forearms · Lower Arms

3

sets

10–12

reps

1m

Rest time

~5

Calories / set

Log a set

Instructions

1
Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
2
Allow your wrists to hang over the edge of the bench.
3
Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
4
Pause for a moment, then slowly lower your wrists back down to the starting position.
5
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsbrachialis

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 Wrist Curl · FitVault