Male

Dumbbell Over Bench Wrist Curl

Muscles involved

Building formidable grip strength requires targeted work, and the Dumbbell Over Bench Wrist Curl is an ideal movement to focus directly on your forearms. Resting your arms over a bench while holding dumbbells eliminates momentum, allowing your wrists to do all the work through a full range of motion. This exercise fits perfectly at the very end of your workout session as a dedicated finisher. Placing forearm training at the end ensures you do not pre-exhaust your grip before heavy compound pulls like deadlifts or rows, where your holding power is critical. Incorporating this move as a session closer guarantees maximum local muscle fatigue and forearm development without negatively affecting the main lifting portions of your training day.

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

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.