Dumbbell Over Bench One Arm Wrist Curl
Description
The dumbbell over bench one arm wrist curl is a strict forearm builder where the working forearm rests on a bench and only the wrist moves to curl a dumbbell. The seated bench-supported form locks out the upper arm and forces the wrist flexors to do all the work.
Muscle Group
Equipment Required
Dumbbell Over Bench One Arm Wrist Curl Instructions
- Sit on a bench holding a dumbbell in one hand.
- Rest the forearm on the bench with the wrist hanging off the edge.
- Hold the dumbbell with palm facing up.
- Allow the wrist to drop down letting the dumbbell roll toward your fingertips.
- Curl the wrist up to bring the dumbbell back into the palm.
- Squeeze the forearm hard at the top.
- Lower with control to a deep stretch.
- Complete reps and switch arms.
Dumbbell Over Bench One Arm Wrist Curl Form & Visual
Dumbbell Over Bench One Arm Wrist Curl Benefits
- Isolates the wrist flexors
- Strict bench-supported form
- Builds forearm size
- Improves grip strength
- Single-arm focus
- Useful arm-day finisher
Dumbbell Over Bench One Arm Wrist Curl Muscles Worked
- Wrist flexors
- Forearms
- Brachioradialis
Dumbbell Over Bench One Arm Wrist Curl Variations & Alternatives
- Wrist Curl
- Reverse Wrist Curl
- Cable Wrist Curl
- Wrist Roller
