Muscles worked
forearms, biceps, brachialis
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dumbbell over bench wrist curl
- Body part
- lower arms
- Equipment
- dumbbell
- Target muscle
- forearms
- Muscle group
- biceps
Secondary muscles
How to perform it
- 1
Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
- 2
Allow your wrists to hang over the edge of the bench.
- 3
Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- 4
Pause for a moment, then slowly lower your wrists back down to the starting position.
- 5
Repeat for the desired number of repetitions.
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