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Forearms · Beginner

Dumbbell Over-Bench One-Arm Wrist Curl

Palm-up single-arm wrist curl with the entire forearm supported on a bench.

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Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by sitting on a bench with your forearm resting on the bench, with your wrist hanging off the edge holding a dumbbell.
  2. 02With your palm facing up, slowly curl the dumbbell up towards your forearm, engaging your wrist and forearm muscles.
  3. 03Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
  4. 04Repeat for the prescribed repetitions before switching arms.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Wrist CurlRelated variationFlexbar Wrist Flexion

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Forearm Pronation and SupinationComparable substitutePlate Pinch Hold

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