Beginner
DUMBBELL OVER BENCH ONE ARM 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 feet flat on the ground and hold a dumbbell in one hand, palm facing down.
2
Step:2 Rest your forearm on the bench with your wrist hanging off the edge.
3
Step:3 Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
4
Step:4 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch to the other arm.
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
