Dumbbell Over Bench Wrist Curl exercise animated demonstration

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Dumbbell Over Bench Wrist Curl

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Beginner

target Target Muscle Groups

Primary: Forearms accessibility Lower Arms
Biceps Brachialis

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Over Bench Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.

list_alt Step-by-Step Instructions

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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