The dumbbell over bench wrist curl is an isolation exercise targeting the forearms. It is performed by sitting on a bench with your forearms resting on the bench, palms up, and curling your wrists upward with dumbbells.
Also Works
BicepsBrachialis
How to Perform
1
Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
2
Allow your wrists to hang over the edge of the bench.
3
Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
4
Pause for a moment, then slowly lower your wrists back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Let the dumbbells roll all the way down to your fingertips at the bottom for maximum forearm flexor stretch.
•Curl through the full range of motion, squeezing your forearms hard at the top when your wrists are fully flexed.
•Keep your forearms pressed flat on the bench and only move from the wrists to ensure pure forearm isolation.
Common Mistakes
•Using partial range of motion by not letting the wrists fully extend at the bottom of each rep.
•Going too heavy and compensating by lifting the forearms off the bench, which introduces bicep activity.
•Performing fast, bouncing reps that rely on momentum instead of controlled forearm contractions.