Dumbbell Over Bench Wrist Curl
Gym Exercise Card
Equipment
The Dumbbell Over Bench Wrist Curl targets the wrist flexors to improve grip strength and forearm development. By kneeling behind a bench with forearms resting on it, this exercise isolates the wrist muscles, reducing the involvement of other arm muscles.
How to do it
- Kneel behind a bench and rest your forearms on it, palms facing up.
- Hold a dumbbell in each hand with your wrists hanging over the edge.
- Curl the dumbbells up using only your wrists, squeezing at the top.
- Lower the weights back to the starting position in a controlled manner.
- Repeat the movement for the desired number of repetitions.
Muscles worked
Primary Wrist Flexors
Secondary Brachioradialis
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.