How to do the Dumbbell Over Bench Wrist Curl
Dumbbell Over Bench 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 Brachialis.
Dumbbell Over Bench Wrist Curl demonstration · © GymiaFit
Dumbbell Over Bench Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Brachialis
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Over Bench Wrist Curl step by step
- 1Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
- 2Allow your wrists to hang over the edge of the bench.
- 3Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- 4Pause for a moment, then slowly lower your wrists back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Over Bench Wrist Curl — questions
What muscles does the Dumbbell Over Bench Wrist Curl work?
The Dumbbell Over Bench Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Brachialis as secondary movers.
What equipment do I need for the Dumbbell Over Bench 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 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 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 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.