Dumbbell Over Bench Wrist Curl

Muscles involved

Forearms

How to do it

1. Kneel in front of a flat bench and support your forearms on the padding. 2. Hold dumbbells with a supinated grip and your wrists extended beyond the edge of the bench. 3. Flex your wrists upward, contracting your forearms. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Wrist extensors

Tips

- Isolate the movement only in your wrist, keeping your forearms firm on the bench. - Do not let the dumbbell roll towards your fingertips at the bottom. - Perform a brief pause at the maximum contraction to increase effectiveness.

Difficulty