Dumbbell Wrist Curl (Over Bench) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Wrist Curl (Over Bench) is an effective exercise primarily targeting the forearms. To perform the exercise, sit on a bench with your forearms resting on the edge and your wrists hanging off, holding a dumbbell in each hand. The movement involves curling the wrists upwards, focusing on squeezing the forearm muscles at the peak of the motion before slowly lowering the weights back to the starting position. This exercise isolates the forearms, helping to improve strength and muscle development in that area, with no secondary target muscle groups. It requires a pair of dumbbells for execution.
How to Perform
Begin by holding a dumbbell in each hand with your palms facing upward (supinated grip).
Sit on a bench and place your forearms on the bench so that your wrists extend beyond the edge.
Ensure that your wrists are fully relaxed and the dumbbells are hanging down in front of you—this is your starting position.
Focus on moving only your wrists as you curl the dumbbells upward, bringing them closer to your body.
At the top of the curl, engage and squeeze the muscles in your forearms to maximize the contraction.
Hold briefly at the top, then gradually lower the dumbbells back down, extending your wrists as far as possible.
Continue for the recommended number of repetitions, maintaining control throughout the movement to avoid momentum.
Tips
Perform each repetition at a controlled pace, focusing on slow and deliberate movements throughout.
At the peak of the movement, hold the contraction for two seconds, squeezing your forearm muscles to increase the intensity.
Ensure you use a complete range of motion by letting the dumbbells lower fully at the bottom of the movement, allowing your wrists to extend as far as possible.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your wrists to lift the dumbbells. Keep the movement smooth and controlled to avoid relying on momentum, which can lead to injury and reduced muscle activation.
Do Not Overextend Your Wrists: While it’s important to use a full range of motion, do not overextend your wrists at the bottom of the movement. This can strain the joints and cause discomfort. Keep your movement within a comfortable range.
Don’t Let Your Elbows Move: Keep your elbows fixed in place during the exercise. If your elbows move, it can shift the focus away from your forearms and activate other muscles, which defeats the purpose of isolating the forearm muscles.
Avoid Fast Repetitions: Don’t rush through the reps. Quick movements reduce the effectiveness of the exercise and may lead to injury. Perform each rep slowly to ensure full muscle engagement.
Do Not Use Too Much Weight: Lifting weights that are too heavy can compromise your form and lead to injury. Start with a manageable weight and gradually increase as you build strength, ensuring that you can perform each rep with control.
Don’t Relax at the Top: Avoid letting the dumbbells hang loosely at the top of the movement. Squeeze your forearm muscles for a brief pause to fully activate them and maximize the effectiveness of each rep.
Do Not Neglect Wrist Position: Keep your wrists in a neutral position, avoiding excessive bending or straining. Proper wrist alignment ensures that the target muscles are being properly worked without unnecessary stress on the joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
