Beginner
DUMBBELL OVER BENCH WRIST CURL
Lower arms
Body Part
Forearms
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
2
Step:2 Allow your wrists to hang over the edge of the bench.
3
Step:3 Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
4
Step:4 Pause for a moment, then slowly lower your wrists back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
