Dumbbell Over Bench Wrist Curl

Muscles worked

Setup

1. Kneel beside a flat bench or sit on the edge with your feet flat on the floor.
2. Grasp a dumbbell with an underhand (supinated) grip, palms facing up.
3. Rest your forearm on the bench so that your wrist and hand hang off the edge.
4. Position your forearm perpendicular to the bench to ensure stability.

How to do it

1. Inhale and slowly lower the dumbbell toward the floor by extending your wrist as far as comfortably possible.
2. Exhale and curl the dumbbell upward by flexing your wrist, bringing the weight toward your body.
3. Squeeze the forearm muscles at the top of the movement for a one-second pause.
4. Lower the weight back to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your forearm glued to the bench; do not let your elbow lift.
• Ensure the movement occurs only at the wrist joint.
• Maintain a firm grip on the dumbbell throughout the entire range of motion.
• Avoid using your legs or torso to generate momentum.

Pro tips

• At the bottom of the movement, allow the dumbbell to roll slightly down into your fingers to increase the range of motion and stretch the flexors.
• Focus on a slow, controlled eccentric phase to maximize time under tension, as forearms respond well to high-volume and high-tension work.

Make it harder

• Pause for 3 seconds at the peak contraction to intensify the burn.
• Perform the exercise with a 'thumbless' grip to further challenge your finger and wrist stability.

Frequently asked

What muscles does the dumbbell over bench wrist curl work?

The dumbbell over bench wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell over bench wrist curl?

The dumbbell over bench wrist curl uses dumbbell.

Is the dumbbell over bench wrist curl good for beginners?

Yes. The dumbbell over bench wrist curl is a beginner-friendly movement and a strong foundation to build on.

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