Dumbbell Over Bench One Arm Wrist Curl Exercise Guide
Exercise Profile
- Target
- Wrist Extensors
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Wrist Extensors
- Secondary Muscles
- Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- One Arm Wrist Curl Over Bench
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Over Bench One Arm Wrist Curl
- Start by sitting on a bench with your forearm resting on the bench, with your wrist hanging off the edge holding a dumbbell.
- With your palm facing up, slowly curl the dumbbell up towards your forearm, engaging your wrist and forearm muscles.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Using too heavy weights that compromise form.
- Allowing the wrist to flex or extend excessively.
- Rushing through the movement instead of controlling it.
Modifications
- Perform the exercise seated for better stability.
- Use a resistance band instead of a dumbbell for lower resistance.
Tips
- Keep your wrist straight throughout the movement.
- Use a light weight to master the form before increasing resistance.
- Engage your core to maintain stability while performing the curl.
Dumbbell Over Bench One Arm Wrist Curl Alternatives
Tags
forearms
wrist
strength
dumbbell
isolation
intermediate
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