Dumbbell Over Bench Wrist Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Over Bench Wrist Curl

Step by step instructions, muscle activation and variants for the Dumbbell Over Bench Wrist Curl.

EasyInner forearm

About this exercise

The dumbbell over bench wrist curl is a forearm isolation exercise performed with the forearms resting on a bench and the wrists hanging over the edge with a supinated (underhand) grip. The movement targets the forearm flexors by curling the wrists upward through a full range of motion.

How to Perform

  • Kneel beside a flat bench and rest both forearms on the bench with palms facing up
  • Let the wrists and hands hang freely over the edge of the bench
  • Hold a dumbbell in each hand using an underhand (supinated) grip
  • Lower the dumbbells by extending the wrists as far as comfortable
  • Curl the wrists upward as high as possible, squeezing the forearm flexors at the top
  • Lower back down in a controlled manner and repeat for the desired reps

Muscle Activation

Primary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Over Bench Wrist Curl

The Dumbbell Over Bench Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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