- Target muscles: Wrist Flexors
- Synergists: None
- Mechanics: Isolation
- Force: Pull
- Kneel beside a flat bench. Grasp a dumbbell in each hand using an underhand grip, then rest your forearms on the bench.
- Let your wrists hang off the edge off the bench. Open your hands a little and allow the barbell to roll down to your fingertips.
- Keeping the rest of your body still, exhale as you close your hands, lifting the barbell into your palm, before curling the dumbbell upward as much as you can.
- Hold for a count of two.
- Inhale as you reverse the movement, slowly lowering the dumbbell before opening your hand, and then allowing the dumbbell to roll back down into your fingertips.
- Repeat for the desired number of repetitions.
Comments and tips
- The dumbbell wrist curl over is a wonderful exercise for strengthening your grip and building your forearms.
- To prevent wrist injury, do not lift very heavy dumbbells. Your wrists are not meant to lift very heavy weights.
- The dumbbell farmer’s walk and one-arm dead hang are exercises that improve grip strength, but are safer on your wrists.
- Improving your grip strength can enhance your performance in exercises for which grip strength is necessary, such as the barbell deadlift.
- See also the seated barbell wrist curl.
Dumbbell wrist curl over bench video
ExRx.net, Wrist Articulations