Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell over bench one arm wrist curl

Beginner

Dumbbell over bench one arm wrist curl is a isolation dumbbell exercise for the forearms, also working the biceps and front delts.

Trained one side at a time.

What it works

Primary muscle

Forearms

Also works

BicepsFront delts

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
  2. 2Rest your forearm on the bench with your wrist hanging off the edge.
  3. 3Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Barbell palms up wrist curl over a benchBarbell
  • Barbell standing back wrist curlBarbell
  • Dumbbell over bench one arm reverse wrist curlDumbbell
  • Dumbbell over bench wrist curlDumbbell
  • Dumbbell over bench reverse wrist curlDumbbell
  • Dumbbell one arm wrist curlDumbbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restDumbbell over bench one arm wrist curl

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band