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All exercises

Dumbbell over bench wrist curl

Beginner

Dumbbell over bench wrist curl is a isolation dumbbell exercise for the forearms, also working the biceps.

What it works

Primary muscle

Forearms

Also works

Biceps

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

How to do it

  1. 1Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
  2. 2Allow your wrists to hang over the edge of the bench.
  3. 3Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
  4. 4Pause for a moment, then slowly lower your wrists back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell palms down wrist curl over a benchBarbell
  • Barbell wrist curlBarbell
  • Barbell reverse wrist curlBarbell
  • Dumbbell over bench one arm wrist curlDumbbell

Harder variations

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

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