Forearms · Dumbbells

Dumbbell Wrist Curl Over Bench

The dumbbell wrist curl over bench is an isolation exercise that directly targets the forearm flexors. It is effective for building grip strength and forearm size, making it a great addition to the end of an arm or pulling session.

Muscles: Forearms
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Kneel behind a bench, resting your forearms on the bench with wrists hanging over the edge.
Hold a dumbbell in each hand with an underhand grip.
Keep your forearms pressed against the bench.
Curl the weights up by flexing your wrists as high as possible.
Slowly lower the weights back to the starting position.

Common mistakes

Lifting the forearms off the bench, which shifts the tension away from the wrists and onto the upper arms.
Using weights that are too heavy, leading to momentum and unnecessary stress on the wrist joints.
Restricting the range of motion, which prevents the forearms from achieving full extension and contraction.

Tips

Allow the dumbbells to roll down toward your fingertips at the bottom of the movement for an extended stretch.
Pause for a brief second at the peak of the curl to maximize contraction in the forearms.
Keep your forearms firmly anchored to the bench surface throughout every repetition.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with 60 to 90 seconds of rest between sets to target hypertrophy and muscular endurance.

Muscles worked

Dumbbell Wrist Curl Over Bench: forearms

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be done at home without a bench?

Yes, you can sit on a chair and rest your forearms across your thighs with your wrists hanging just past your knees.

What should you do if your wrists hurt during the exercise?

If you experience sharp or persistent wrist pain, stop the exercise immediately, reduce the load, or consult a medical specialist.

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