dumbbell over bench wrist curl

A lower arms exercise targeting the forearms, performed with dumbbell.

dumbbell over bench wrist curl demonstration
dumbbell over bench wrist curl — demonstration

Body part

Lower Arms

Equipment

Dumbbell

Target muscles

Forearms

Secondary muscles

Biceps, Brachialis

How to do dumbbell over bench wrist curl

  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 (target)

Forearms

Secondary

BicepsBrachialis

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