Dumbbell Over Bench Wrist Curl
A seated forearm isolation exercise where the wrists curl dumbbells upward with the forearms supported on a bench.
Secondary muscles
How to do it
- Sit at a bench and place your forearms on top with your palms facing up.
- Hold a dumbbell in each hand and slide forward until your wrists hang just past the bench edge.
- Let your hands lower to gently stretch your wrists at the bottom.
- Curl your wrists up by lifting your knuckles toward your forearms.
- Squeeze your forearms briefly at the top.
- Lower the dumbbells back down under control until your wrists extend again.
Form cues
- Move only your wrists
- Forearms stay glued down
- Curl through full range
- Lower slowly
Common mistakes
- Lifting the forearms off the bench during the curl.
- Swinging the dumbbells instead of moving only the wrists.
- Using partial range and stopping before the wrists fully lower.
- Bending the elbows to help raise the weight.
Breathing
Inhale as you lower your wrists and exhale as you curl them up.
