Lower Arms Exercise · Dumbbell

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Dumbbell Over Bench One Arm Wrist Curl

This bench-supported wrist curl uses a palm-up grip and bends the wrist to lift the dumbbell. The reverse wrist curl uses a palm-down grip and extends the wrist. Match the grip to the demonstration rather than using the same instructions for both.

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Also known as: Db Over Bench One Arm Wrist Curl, Dumbell Over Bench One Arm Wrist Curl

Category

Lower Arms

Equipment

Dumbbell

Target

Forearms

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Over Bench One Arm Wrist Curl

1. Sit or kneel beside a stable bench and support your forearm on it, leaving the wrist just beyond the edge.
2. Hold a light dumbbell with your palm facing upward and keep the forearm supported.
3. Lower the hand slowly through a comfortable range while maintaining your grip.
4. Bend the wrist to bring the palm toward the forearm, without lifting the elbow or swinging the weight.
5. Return slowly and repeat under control, then change arms. Stop if the movement causes pain.

Technique & Form Tips

With the palm facing upward, wrist flexion raises the dumbbell while the forearm stays supported. The palm-down reverse version instead uses wrist extension.

Common Mistakes to Avoid

• Moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.
• Using the wrong grip: Check whether the demonstration uses palm-up flexion or palm-down extension before starting.
• Forcing the range: Control the weight through a comfortable range without bouncing or letting the dumbbell roll out of your grip.

How to Breathe During This Exercise

Breathe steadily, exhaling as you raise the weight and inhaling as you lower it.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Over Bench One Arm Wrist Curl mainly targets your Forearms, with your Biceps helping support the movement, along with your Shoulders.

More Lower Arms Exercises

Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

Don't have dumbbell? These target the same forearms with different equipment.

Barbell Standing Back Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Smith Seated Wrist Curl Smith Machine · Forearms

FAQ

What muscles does the Dumbbell Over Bench One Arm Wrist Curl work?

The Dumbbell Over Bench One Arm Wrist Curl mainly works your forearms. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Over Bench One Arm Wrist Curl?

You do the Dumbbell Over Bench One Arm Wrist Curl with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Over Bench One Arm Wrist Curl?

One mistake to watch for is moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Over Bench One Arm Wrist Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Over Bench One Arm Wrist Curl?

The Barbell Standing Back Wrist Curl trains your forearms with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.