Dumbbell Over Bench Wrist Curl

Expert Advice

Ensure that you keep your forearms flat on the bench and only your wrists are moving. This isolates the forearm muscles effectively.

How-to-do Steps

Sit on one side of a flat bench with a dumbbell in hand, palm facing up.
Lean forward and place your forearm on the bench with your wrist just beyond the edge.
Curl the dumbbell upwards by flexing your wrist.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

Track Dumbbell Over Bench Wrist Curl in FitAI

Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.

Start Free

Muscles Worked

Dumbbell Over Bench Wrist Curl primarily targets the Forearms, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Forearms100%

Equipment

Dumbbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 12-15

Intermediate3 x 10-12

Advanced4 x 8-10

Frequently Asked Questions

What muscles does Dumbbell Over Bench Wrist Curl work?

Dumbbell Over Bench Wrist Curl primarily targets the Forearms. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell Over Bench Wrist Curl?

For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.

Is Dumbbell Over Bench Wrist Curl suitable for beginners?

Yes, Dumbbell Over Bench Wrist Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.