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Intermediate
Dumbbell Over Bench Wrist Curl
4 steps Updated 29/08/2026
Dumbbell Over Bench Wrist Curl is a free weights exercise targeting Forearms (Flexor Carpi Radialis, Flexor Carpi Ulnaris) using Dumbbells.
Step by step
How to perform it
- Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an underhand grip (palms facing up).
- Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
- Curl the dumbbells upward by flexing your wrists, lifting the weights as high as possible while keeping your forearms flat on the bench.
- Slowly lower the dumbbells back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.
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Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
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Dumbbell Over Bench Wrist Curl
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