Dumbbell Over Bench One-Arm Wrist Curl
The palms-up wrist curl one arm at a time with the forearm laid along a bench; the free hand braces on the pad and the working wrist does the rest.
How to do it
Setup
Kneeling beside a flat bench, forearm laid along it palm up, the dumbbell hanging past the edge.
Steps
- Lower the dumbbell until the wrist is fully open.
- Curl it up past the level of the bench.
- Finish all reps, then change hands.
Common mistakes
Forearm sliding off the pad: keep it flat, the edge under the forearm. Lifting the elbow to help: it stays on the bench. Dropping the bell fast: lower it as slowly as it went up.
Breathing
Exhale on the curl, inhale lowering.
