Dumbbell Over Bench Wrist Curl
Description
The dumbbell over bench wrist curl is performed kneeling beside a bench with the forearms draped over the bench top. The bench support eliminates upper arm movement entirely, forcing pure wrist flexion. It is one of the strictest forearm flexor variations possible.
Equipment Required
Dumbbell Over Bench Wrist Curl Instructions
- Kneel beside a flat bench.
- Drape both forearms over the bench top with palms facing up.
- Hold a dumbbell in each hand at the bench edge.
- Allow your wrists to hang off the end of the bench.
- Brace your core.
- Lower the dumbbells by extending your wrists down toward the floor.
- Allow the dumbbells to roll to your fingertips at the bottom.
- Curl the dumbbells back up by flexing your wrists.
Dumbbell Over Bench Wrist Curl Form & Visual
Dumbbell Over Bench Wrist Curl Benefits
- Strict forearm flexor isolation
- Bench support eliminates upper arm movement
- Builds grip strength
- Allows progressive loading
- Strong peak contraction
- Useful for breaking through forearm plateaus
Dumbbell Over Bench Wrist Curl Muscles Worked
- Forearm flexors
- Wrist flexors
- Brachioradialis
Dumbbell Over Bench Wrist Curl Variations & Alternatives
- Wrist Curl
- Barbell Wrist Curl
- Behind The Back Wrist Curl
- Reverse Wrist Curl
