Dumbbell Over Bench One Arm Wrist Curl

Dumbbell Over Bench One Arm Wrist Curl

The Dumbbell Over Bench One Arm Wrist Curl is a highly effective exercise that targets the forearm muscles for improved grip strength and wrist stability. This exercise is commonly performed using a dumbbell and a bench, making it ideal for home or gym workouts. To perform the Dumbbell Over Bench One Arm Wrist Curl, you will need to sit on a bench with your feet planted firmly on the floor and your knees bent at a 90-degree angle. Grasp a dumbbell in one hand, ensuring that your palm is facing up and resting on top of the bench. Your forearm should be extended over the edge of the bench, allowing the weight to hang down. From this starting position, begin by slowly curling your wrist upwards, bringing the dumbbell as close to your forearm as comfortably possible. It is important to maintain control throughout the movement and avoid any jerking or swinging motions. Once you have reached the top of the movement, hold the contracted position for a brief moment to maximize the muscle engagement. To return to the starting position, slowly lower the dumbbell back down towards the floor, allowing your wrist to extend fully. Repeat the desired number of repetitions for one arm before switching to the other side, ensuring balanced development. Incorporating the Dumbbell Over Bench One Arm Wrist Curl into your fitness routine can help strengthen your forearms, which is crucial for performing various exercises like deadlifts, pull-ups, and rows. Additionally, improved grip strength can have a positive impact on your daily activities, such as carrying groceries or opening jars. Remember to use an appropriate weight that challenges you without compromising your form, and always warm up before starting any exercise to prevent injuries.


  • Sit on a bench with a dumbbell in your right hand.
  • Place your right forearm on your right thigh, with your palm facing up and your wrist hanging just beyond your knee.
  • Allow the dumbbell to roll down towards the tips of your fingers, keeping your forearm stationary.
  • Curl your wrist back up, bringing the dumbbell towards your forearm.
  • Repeat for the desired number of reps, then switch to your left arm.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back straight and core engaged.
  • Choose an appropriate weight that allows you to perform the exercise with proper technique and without straining the wrist.
  • Ensure that you have a firm grip on the dumbbell to avoid any slipping or dropping during the movement.
  • Focus on the contraction of the forearm muscles as you curl the weight upward and avoid using momentum.
  • Perform the exercise in a controlled manner, both during the upward and downward phases of the movement.
  • Avoid hyperextending the wrist at the top of the movement to prevent unnecessary strain on the joint.
  • Engage your forearm muscles fully by squeezing and holding the contraction at the top of the movement for a brief moment.
  • Breathe properly throughout the exercise, exhaling during the upward phase and inhaling during the downward phase.
  • Ensure that the bench you are using is sturdy and stable to provide proper support for your body.
  • Listen to your body and stop the exercise immediately if you experience any pain or discomfort.


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