TETSUDumbbell Over Bench Wrist Curl
The Dumbbell Over Bench Wrist Curl is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and brachialis assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Over Bench Wrist Curl
- Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
- Allow your wrists to hang over the edge of the bench.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Pause for a moment, then slowly lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Over Bench Wrist Curl work?
The Dumbbell Over Bench Wrist Curl primarily targets the forearms. The biceps and brachialis work as supporting muscles.
What equipment do I need for the Dumbbell Over Bench Wrist Curl?
You need a dumbbell to perform the Dumbbell Over Bench Wrist Curl.
How many sets and reps of the Dumbbell Over Bench Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Over Bench 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.
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