Dumbbell wrist curl over bench exercise

Dumbbell wrist curl over bench

Exercise details

  • Target muscles: Wrist Flexors
  • Synergists: None
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Kneel beside a flat bench. Grasp a dumbbell in each hand using an underhand grip, then rest your forearms on the bench.
  2. 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.


  1. 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.
  2. Hold for a count of two.
  3. 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.
  4. 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

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