TETSUDumbbell Over Bench One Arm Wrist Curl
The Dumbbell Over Bench One Arm Wrist Curl is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Over Bench One Arm Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
- Rest your forearm on the bench with your wrist hanging off the edge.
- Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common questions
What muscles does the Dumbbell Over Bench One Arm Wrist Curl work?
The Dumbbell Over Bench One Arm Wrist Curl primarily targets the forearms. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Over Bench One Arm Wrist Curl?
You need a dumbbell to perform the Dumbbell Over Bench One Arm Wrist Curl.
How many sets and reps of the Dumbbell Over Bench One Arm Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Over Bench One Arm Wrist Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your forearms volume climb, and let AI plan your week. Scan the code or grab the app — free to start.