One-Arm 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 One-Arm Dumbbell Wrist Curl (Over Bench) is an effective exercise targeting the forearms. It involves holding a dumbbell in one hand while resting the forearm on a bench, with the wrist hanging off the edge. The movement consists of curling the wrist upwards, focusing on controlled motion to activate the forearm muscles. This exercise isolates the forearms, enhancing strength and endurance without involving secondary muscle groups. A dumbbell is the only equipment required for this exercise, making it simple yet highly effective for forearm development.
How to Perform
Start by holding a dumbbell with an underhand grip (palm facing up) and kneel in front of a flat bench.
Rest your forearms on the bench, ensuring your wrists extend slightly beyond the edge of the bench.
Allow the dumbbell to lower naturally by flexing only at the wrists, bringing it to its lowest point. This is your starting position.
Using a controlled motion, curl the dumbbell upward towards your body by bending your wrists. Focus on engaging and squeezing the forearm muscles at the peak of the movement.
Hold the contracted position briefly, then slowly lower the dumbbell back to the starting position, maintaining control throughout.
Complete the desired number of repetitions on one arm, then switch to the other arm and repeat the process.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perform each repetition at a slow pace, ensuring controlled movement throughout the entire range of motion.
At the peak of the movement, pause and squeeze your forearm muscles for a count of two to increase the intensity.
Allow the weight to descend fully, ensuring your wrists extend as far as possible at the bottom of the movement to engage the forearms fully.
How Not to Perform
Avoid Using Momentum: Do not swing your arm or jerk your wrist to lift the dumbbell. Use controlled, deliberate movements to ensure the focus remains on your forearm muscles.
Do Not Overextend Your Wrists: Avoid letting your wrists bend excessively at the bottom of the movement. Overextending can cause strain and may lead to injury. Focus on a natural range of motion.
Don't Rush the Movement: Avoid speeding through the exercise. Quick movements reduce muscle activation and increase the risk of injury. Perform each rep slowly and with control.
Don't Use Too Much Weight: Using a weight that’s too heavy can cause you to lose control and use other muscle groups to compensate. Choose a weight that allows you to maintain good form throughout the set.
Avoid Elbow Movement: Keep your elbows stationary and avoid letting them bend or move during the exercise. The forearms should be the only muscles working.
Don't Forget to Engage the Forearms: Ensure you are actively squeezing the forearm muscles at the top of the movement. Failing to do so reduces the effectiveness of the exercise.
Avoid Hyperextension at the Top: Don’t curl the dumbbell too high or beyond a comfortable range of motion. This could place unnecessary stress on your wrists and limit the effectiveness of the exercise.
Do Not Rest Too Long Between Reps: Take brief pauses only at the top of the movement. Resting too long can break the muscle engagement and reduce intensity.
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.
