Exercise guide · Beginner · Compound
Dumbbell over Bench Wrist Curl: How to Do It & Muscles Worked
The dumbbell over bench wrist curl is an isolation exercise targeting the forearms. It is performed by sitting on a bench with your forearms resting on the bench, palms up, and curling your wrists upward with dumbbells.
How to do the dumbbell over bench wrist curl
- Step 1: Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
- Step 2: Allow your wrists to hang over the edge of the bench.
- Step 3: Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Step 4: Pause for a moment, then slowly lower your wrists back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| 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 Wrist Curl alternatives
More exercises that train the forearms as their main target:
-
Band Reverse Wrist Curl
Forearms · Band · Beginner compound -
Band Wrist Curl
Forearms · Band · Beginner compound -
Barbell Palms Down Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Palms Up Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Standing Back Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl
Forearms · Barbell · Beginner compound
More forearms exercises
-
Barbell Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl - Twisted Variation
Forearms · Barbell · Beginner compound -
Cable Reverse Wrist Curl
Forearms · Cable · Beginner compound -
Cable Standing Back Wrist Curl
Forearms · Cable · Beginner compound -
Cable Wrist Curl
Forearms · Cable · Beginner compound -
Dumbbell Finger Curls
Forearms · Dumbbell · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- 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.
- 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.
- 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.