Male model ex_X65GFB

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Lower Arms · Dumbbell

Dumbbell Over Bench Wrist Curl

intermediatestrength

Dumbbell Over Bench Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Forearms

How to do Dumbbell Over Bench Wrist Curl

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an underhand grip (palms facing up).
Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
Curl the dumbbells upward by flexing your wrists, lifting the weights as high as possible while keeping your forearms flat on the bench.
Slowly lower the dumbbells back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.

Form tips

Keep your forearms pressed firmly against the bench to isolate the wrist movement.
Use a controlled motion to lift and lower the dumbbells, avoiding any jerking movements.
Avoid using your shoulder or upper arm to lift the weight.

Dumbbell Over Bench Wrist Curl alternatives

Barbell Palm Down Wrist Curl Over a Bench

Forearms · intermediate

Wrist Curl Barbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

Cable Wrist Curl

Forearms · beginner

More forearms exercises

Dumbbell Over Bench Reverse Wrist Curl

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Band Wrist Curl

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Wrist Curl Dumbbell

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Ez Bar Seated Wrist Curl

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Barbell Wrist Curl on Knees

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Dumbbell Reverse Wrist Curl

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Dumbbell Standing Wrist Curl

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Dumbbell One Arm Wrist Curl

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Dumbbell Over Bench Wrist Curl FAQ

What muscles does Dumbbell Over Bench Wrist Curl work?

Dumbbell Over Bench Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris).

What equipment do you need for Dumbbell Over Bench Wrist Curl?

You need a dumbbell and a bench.

How many sets and reps of Dumbbell Over Bench Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Over Bench Wrist Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Dumbbell Over Bench Wrist Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Over Bench Wrist Curl?

Other exercises for the forearms include Barbell Palm Down Wrist Curl Over a Bench, Wrist Curl Barbell, Kettlebell Wrist Curl and Cable Wrist Curl.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_X65GFB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_X65GFB",
  "name": "Dumbbell Over Bench Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_X65GFB/mp4-720.mp4?…",
    "poster": "https://…/ex_X65GFB/poster.jpg?…"
  }
}