Dumbbell Wrist Curl Over Bench
Forearms rest flat on a bench with dumbbells.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Wrist curl · Kneeling
- Tracks
- Weight & Reps
Works
Forearms
How to do it
- Kneel facing a flat bench with a dumbbell in each hand.
- Rest your forearms on the bench with palms facing up.
- Let your wrists hang freely over the edge of the bench.
- Curl the weights upward by flexing your wrists only.
- Squeeze your forearms at the top of the movement.
- Lower the dumbbells slowly until your fingers fully extend.
Common mistakes
- Lifting the forearms off the bench during the curl.
- Using momentum to swing the weights up.
- Stopping the descent before achieving a full stretch.
Tips
- Keep your forearms glued to the bench throughout the set.
- Allow the weight to roll down to your fingertips for a full stretch.
- Exhale as you curl the weight up.
Details
- Base movement
- Wrist curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Kneeling
- Body support
- Forearms supported
