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. Grasping a dumbbell in each hand, kneel beside a flat bench and rest your forearms on the bench, with your palms facing upward.
  2. Let your wrists hang off the edge of the bench.
  3. Open your hands a little and allow the dumbbells to roll down into your fingertips.


  1. Exhale as you close your hands and curl the dumbbells upward as much as you can.
  2. Hold for a count of two.
  3. Inhale as you reverse the movement, slowly lowering the dumbbells and allowing them to roll back down into your fingertips.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • The dumbbell wrist curl over bench is used for strengthening grip and building 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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