Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Dumbbell Wrist Curl (Over Bench) Overview

The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Using a bench allows you to focus more on the movement by providing extra stability.

Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip.

Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable difference in forearm strength and size.

Dumbbell Wrist Curl (Over Bench) Instructions

  1. Grab a pair of dumbbells using a supinated grip (palm facing up) and kneel in front of a flat bench.
  2. Rest the back of your forearms on top of the bench so that your writs are just off the end of it.
  3. Bending only at the wrists, let the dumbbells drop as far as possible. This is the starting position for the exercise.
  4. Slowly curl the dumbbells up towards your body using your wrists. Squeeze the forearm muscles at the top of the movement.
  5. Pause, and then slowly lower the dumbbells back to the starting position.
  6. Repeat for desired reps.

Dumbbell Wrist Curl (Over Bench) Tips

  • Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
  • Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.