Dumbbell Over Bench Wrist Curl

Expert Advice

Ensure that you keep your forearms flat on the bench and only your wrists are moving. This isolates the forearm muscles effectively.

Sit on one side of a flat bench with a dumbbell in hand, palm facing up.
Lean forward and place your forearm on the bench with your wrist just beyond the edge.
Curl the dumbbell upwards by flexing your wrist.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

Primary

Forearms100%

Equipment

Dumbbell

Exercise Type

Strength