How to do the Dumbbell Over Bench One Arm Wrist Curl
Dumbbell Over Bench One Arm Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Dumbbell Over Bench One Arm Wrist Curl demonstration · © GymiaFit
Dumbbell Over Bench One Arm Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Over Bench One Arm Wrist Curl step by step
- 1Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
- 2Rest your forearm on the bench with your wrist hanging off the edge.
- 3Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
- 4Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Over Bench One Arm Wrist Curl — questions
What muscles does the Dumbbell Over Bench One Arm Wrist Curl work?
The Dumbbell Over Bench One Arm Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Over Bench One Arm Wrist Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Over Bench One Arm Wrist Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Over Bench One Arm Wrist Curl?
Dumbbell Finger Curls, Dumbbell One Arm Reverse Wrist Curl, Dumbbell One Arm Seated Neutral Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Over Bench One Arm Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.