Dumbbell Over Bench Wrist Curl
Builds the forearm flexors and grip strength. A stronger grip helps with carrying and many pulling exercises.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Kneel beside a bench and rest one forearm on the bench so your wrist extends over the edge with your palm facing up.
- 02
Grip a dumbbell and brace your core; keep your forearm and elbow fixed against the bench.
- 03
Lower the dumbbell under control by extending your wrist as far as your mobility allows without lifting your forearm off the bench.
- 04
Curl your wrist upward and squeeze your forearm at the top of the movement.
- 05
Repeat at the same steady tempo and switch to the other hand if needed.
Beginner's guide
§ 03 · GuideBuilds the forearm flexors and grip strength. A stronger grip helps with carrying and many pulling exercises.
You should feel it on the inside of your forearm. You should not feel it in your shoulder or elbow.
A common mistake is swinging the weight with the whole arm. Keep your forearm on the bench and move only your wrist.
How to get started at the gym
§ 04 · SisuLiftDumbbell Over Bench Wrist Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep a slow, controlled tempo and avoid swinging so the load stays on your forearm. Do not let your fingers open too much at the bottom; maintain a secure grip throughout the entire set.
This exercise effectively isolates the wrist flexors when your forearm is supported on the bench and the movement comes only from the wrist.
More exercises: Forearm
§ 06 · Same muscles
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