Exercise guide
Dumbbell Over Bench One Arm Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise targets the wrist flexors of the forearm, using the bench to provide stability and ensure the movement comes strictly from the wrist. It is highly effective for increasing forearm hypertrophy and improving grip strength through a concentrated range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Kneel or sit next to a flat bench, holding a dumbbell in one hand with an underhand (palms up) grip.
- Place your forearm flat on the bench so your wrist hangs over the edge.
- Position your feet firmly on the floor and use your free hand to stabilize your working arm if necessary.
How to do it
- Inhale and slowly lower the dumbbell by extending your wrist toward the floor, letting the weight roll down into your fingers.
- Exhale and curl the dumbbell upward as high as possible by flexing your wrist, keeping your forearm glued to the bench.
- Maintain a controlled tempo, focusing on the squeeze at the top of the movement.
- Complete the set on one arm before switching to the other side.
Form checklist
- Ensure only the wrist moves; the elbow and forearm must remain stationary on the bench.
- Use a full range of motion, allowing the dumbbell to roll to the fingertips at the bottom.
- Avoid using your body weight or shoulder to swing the weight up.
- Keep your grip firm but focused on the wrist flexion rather than just squeezing the handle.
Pro tips
- For maximum fiber recruitment, slightly open your hand at the bottom to let the dumbbell roll, then roll it back up before the wrist curl.
- Keep the movement slow and deliberate to eliminate momentum and maximize time under tension.
Make it harder
- Incorporate a 3-second isometric hold at the peak of the contraction.
- Perform negative-accentuated reps by taking 4-5 seconds to lower the weight.
Frequently asked
- What muscles does the dumbbell over bench one arm wrist curl work?
- The dumbbell over bench one arm wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the dumbbell over bench one arm wrist curl?
- The dumbbell over bench one arm wrist curl uses dumbbell.
- Is the dumbbell over bench one arm wrist curl good for beginners?
- Yes. The dumbbell over bench one arm wrist curl is a beginner-friendly movement and a strong foundation to build on.