Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Over Bench Wrist Curl

    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. 1

      Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.

    2. 2

      Allow your wrists to hang over the edge of the bench.

    3. 3

      Slowly curl your wrists upward, squeezing your forearms at the top of the movement.

    4. 4

      Pause for a moment, then slowly lower your wrists back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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