Over Bench Dumbbell Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Over Bench Dumbbell Wrist Curl Instructions

  • Be on your knees with your forearms rested on top of a flat bench.
    • Hands are off the end of the bench.
  • Your palms are facing upward in a supinated position holding a dumbbell in each hand. 
  • Raise the DB's towards you by only flexing your wrist. 
  • At the top position, lower the DB's back to the starting position through wrist extension.
  • Strive for full wrist flexion and extension. 
  • Create the mind-muscle connection that your forearms are controlling the movement
    • Not momentum or other musculature. 


  • Don't bounce the weight up. This is a controlled motion.
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