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Dumbbell Over Bench One Arm Wrist Curl

Dumbbell Over Bench One Arm Wrist Curl

The Dumbbell Over Bench One Arm Wrist Curl is an excellent exercise that targets your forearm muscles, specifically the wrist flexors. This exercise primarily works the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus muscles. By isolating and targeting these muscles, you can improve your grip strength and enhance your overall forearm development. To perform this exercise, you'll need a bench and a dumbbell of an appropriate weight for your fitness level. Start by sitting on one end of the bench with your feet flat on the floor. Grasp the dumbbell with an underhand grip, with your palm facing up. Rest your forearm on the bench, allowing your wrist to hang over the edge. Make sure your wrist is aligned and your hand is free to move. Now, slowly curl your wrist, lifting the dumbbell towards your body. Keep your forearm in contact with the bench throughout the movement. Engage your wrist flexors to control the weight during the upward phase. Pause briefly at the top of the movement, feeling the contraction in your forearm muscles. Then, lower the dumbbell in a controlled manner, allowing your wrist to fully extend. When performing the Dumbbell Over Bench One Arm Wrist Curl, it's important to focus on proper form and technique. Avoid using excessive momentum or allowing your wrist to collapse or deviate from a neutral position. Remember to breathe steadily throughout the exercise and maintain a steady, controlled pace. Include this exercise in your forearm training routine, performing 3-4 sets of 10-15 repetitions on each arm. If you're new to this exercise, start with lighter weights and gradually increase the load as you become more comfortable and confident. Don't forget to warm up properly before attempting any exercise, as warming up helps to prepare your muscles for the workout and reduces the risk of injury.


  • Sit on a bench with a dumbbell in one hand, palm facing upward.
  • Place your forearm against the bench, with your wrist hanging over the edge.
  • Allow the dumbbell to roll down towards the fingertips, feeling the stretch in the wrist flexors.
  • Start curling the weight back up towards your forearm, contracting the wrist flexors.
  • Continue curling until your wrist is fully flexed.
  • Pause for a second at the top of the movement, feeling the contraction in your forearm.
  • Slowly lower the dumbbell back down, stretching the flexors again.
  • Repeat for the desired number of reps.
  • Switch arms and repeat the exercise.

Tips & Tricks

  • Start with a lighter weight initially and gradually increase the resistance to challenge your wrist flexor muscles effectively.
  • Focus on maintaining proper form throughout the exercise by keeping your wrist and forearm firmly placed on the bench.
  • Engage your core muscles and maintain a neutral spine position to support your back throughout the movement.
  • Use a controlled and slow tempo during the curling motion to fully engage the wrist and forearm muscles.
  • Ensure a full range of motion by allowing your wrist to fully extend at the bottom of the movement and flex at the top.
  • Avoid using excessive momentum or swinging your arm to lift the weight, as it can put unnecessary stress on your joints.
  • To increase the intensity, try using different variations such as using a fat grip or performing the exercise with your palm facing down.
  • Incorporate this exercise into your forearm training routine at least 2-3 times per week for optimal results.
  • Combine wrist curls with other forearm exercises like reverse wrist curls and hammer curls to ensure balanced development.
  • If you experience any pain or discomfort during the exercise, consult with a fitness professional or healthcare provider.


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