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Dumbbell Over Bench One Arm Wrist Curl animation

How to do the Dumbbell Over Bench One Arm Wrist Curl

ForearmsDumbbellIntermediate

Grip strength is the foundation of every pull and carry you will ever do, and the dumbbell over bench one arm wrist curl isolates the forearm flexors with a precision most lifters never bother to pursue. Build this movement consistently and you will notice the difference in every deadlift, row, and climbing movement you tackle.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Kneel beside a flat bench and place your forearm palm-up along the surface with your wrist hanging just past the edge, gripping the dumbbell with a firm but relaxed hand
  2. Brace your forearm against the bench so only your hand moves, letting the dumbbell roll slightly toward your fingertips at the bottom to achieve a full stretch
  3. Curl your wrist upward in a controlled arc, squeezing the forearm flexors hard at the top without lifting your elbow off the bench
  4. Lower the dumbbell slowly back to the stretched position under full control, taking at least two seconds on the descent

Common mistakes

  • Rushing the eccentric by dropping the wrist fast removes the stimulus from the forearm flexors, so own the lowering phase with deliberate tension
  • Allowing the forearm to lift off the bench turns this into a partial arm movement, so press the forearm down firmly throughout every rep
  • Choosing a dumbbell that is too heavy forces momentum and shortens the range of motion, so select a weight that lets you reach a full wrist extension at the bottom

Pro tip — Allow the dumbbell to roll to your fingertips at the very bottom of each rep and then re-grip before curling up, this finger-to-wrist loading sequence recruits the full length of the forearm flexors and dramatically increases time under tension compared to a standard fixed-grip curl.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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