Exercise guide · Beginner · Compound

Dumbbell over Bench One Arm Wrist Curl: How to Do It & Muscles Worked

The dumbbell over bench one arm wrist curl is an isolation exercise targeting the forearm muscles. It is performed seated, with the forearm resting on a bench and the wrist curling a dumbbell upward.

Primary muscles
Forearms
Secondary muscles
Shoulders , Biceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell over bench one arm wrist curl
Front view: muscles worked by the dumbbell over bench one arm wrist curl. Primary: forearms. Secondary: shoulders and biceps.
Back view: muscles worked by the dumbbell over bench one arm wrist curl. Primary: forearms. Secondary: shoulders and biceps.
Primary Secondary

How to do the dumbbell over bench one arm wrist curl

  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.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell over bench one arm wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell over Bench One Arm Wrist Curl alternatives

More exercises that train the forearms as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.