Dumbbell Over Bench Wrist Curl

Dumbbell Over Bench Wrist Curl

The Dumbbell Over Bench Wrist Curl is an effective exercise that targets the muscles in your forearms, specifically the flexor muscles. This exercise can be done using a dumbbell and a bench, making it a great option for both home and gym workouts. By isolating the wrists, it helps to improve grip strength and enhance overall forearm development. To perform the Dumbbell Over Bench Wrist Curl, you begin by sitting on a bench with a dumbbell in hand. Place your forearms on top of your thighs, with your palms facing down and your wrists hanging just beyond your knees. Make sure to grip the dumbbell firmly but comfortably. Next, slowly lower the dumbbell towards the floor, allowing your wrists to curl down as far as possible. You should feel a stretch in your forearms at this point. Then, using the muscles in your forearms, curl the dumbbell back up towards your body, focusing on squeezing the muscles as you lift. It's important to maintain proper form during this exercise. Keep your forearms firmly supported on your thighs throughout the movement, ensuring only your wrists are moving. Avoid using your biceps or shoulders to lift the weight, as this can minimize the effectiveness of the exercise and increase the risk of injury. Incorporating the Dumbbell Over Bench Wrist Curl into your fitness routine can benefit athletes, weightlifters, and those looking to improve their grip strength. It's a great exercise for anyone seeking to enhance their forearm muscles and support overall upper body stability and control. Be sure to start with light weights and gradually increase the load as your wrists and forearms become stronger.


  • Sit on a bench with your feet flat on the floor.
  • Grasp a dumbbell in each hand, palms facing down, and rest your forearms on your thighs.
  • Allow your wrists to hang loosely over the edge of the bench.
  • Slowly curl your wrists upward, bringing the dumbbells towards your body.
  • Hold the contraction briefly, squeezing your forearms.
  • Lower the dumbbells back down, allowing your wrists to extend fully.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as you become stronger.
  • Maintain proper form and technique throughout the exercise to maximize effectiveness and minimize the risk of injury.
  • Focus on squeezing your wrist muscles as you perform the curling motion for better activation and results.
  • Perform the exercise in a slow and controlled manner, avoiding any jerking or swinging movements.
  • Ensure that your wrists stay straight and in line with your forearms throughout the entire movement.
  • Incorporate wrist stretches and mobility exercises into your warm-up routine to improve flexibility and range of motion.
  • Avoid using excessive weights that can compromise your form and put unnecessary strain on your wrists.
  • Gradually increase the number of repetitions and sets over time to continuously challenge your muscles and promote progress.
  • Allow adequate rest and recovery between workout sessions to allow your wrists to heal and adapt to the demands of the exercise.
  • Listen to your body and consult with a fitness professional or healthcare provider if you experience any pain or discomfort during the exercise.


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