Dumbbell Wrist Curl Over Bench

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Carpi Ulnaris

Helps

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Holds

• Flexor Pollicis Longus

Equipment

• Dumbbells
• Flat Bench

Technique

1. Kneel beside a flat bench and lay one or both forearms along the pad, palms facing up.
2. Let your hands and a dumbbell in each hang over the far edge.
3. Lower the dumbbells by bending the wrists down as far as is comfortable.
4. Curl the wrists up as high as you can, keeping the forearms on the bench.
5. Lower slowly and repeat.

Cues

• Keep the forearms pressed into the bench.
• Move only at the wrists.
• Squeeze at the top for a moment.

Common mistakes

• Lifting the elbows to help the weight up.
• Using a weight so heavy the range becomes tiny.

Variations

• Dumbbell Reverse Wrist Curl Over Bench
• Neutral Dumbbell Over Bench Wrist Curl
• Single-Arm Reverse Wrist Curl Over Bench
• Single-Arm Wrist Curl Over Bench
• Single-Arm Neutral-Grip Wrist Curl Over Bench

Alternatives

• Barbell Wrist Curl