Forearms exercise · dumbbell
Dumbbell Over Bench Wrist Curl
The dumbbell over bench wrist curl is a dumbbell exercise that targets the forearms, with the biceps and brachialis assisting.
How to do the dumbbell over bench wrist curl
- Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
- Allow your wrists to hang over the edge of the bench.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Pause for a moment, then slowly lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and brachialis work as secondary muscles. See all forearm exercises or every dumbbell exercise.
