Muscles worked
forearms, biceps, shoulders
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dumbbell over bench one arm wrist curl
- Body part
- lower arms
- Equipment
- dumbbell
- Target muscle
- forearms
- Muscle group
- biceps
How to perform it
- 1
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
- 2
Rest your forearm on the bench with your wrist hanging off the edge.
- 3
Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
- 4
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 5
Repeat for the desired number of repetitions, then switch to the other arm.
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