Form cues
- Move only your wrists
- Forearms stay glued down
- Curl through full range
- Lower slowly
Exercise
Dumbbell Over Bench Wrist Curl
Lower arms, dumbbell
A seated forearm isolation exercise where the wrists curl dumbbells upward with the forearms supported on a bench.
Target: forearms. Also works: biceps, brachialis.
Steps
- Sit at a bench and place your forearms on top with your palms facing up.
- Hold a dumbbell in each hand and slide forward until your wrists hang just past the bench edge.
- Let your hands lower to gently stretch your wrists at the bottom.
- Curl your wrists up by lifting your knuckles toward your forearms.
- Squeeze your forearms briefly at the top.
- Lower the dumbbells back down under control until your wrists extend again.
Common mistakes
- Lifting the forearms off the bench during the curl.
- Swinging the dumbbells instead of moving only the wrists.
- Using partial range and stopping before the wrists fully lower.
- Bending the elbows to help raise the weight.
Breathing
Inhale as you lower your wrists and exhale as you curl them up.
In the app, search for Dumbbell Over Bench Wrist Curl and add it to a workout.