Dumbbell Over Bench Wrist Curl

Setup

1. 01Kneel or sit beside a flat bench with a dumbbell in each hand.
2. 02Rest both forearms along the bench, palms up, wrists and hands hanging past the edge.
3. 03Press the forearms flat into the pad so the elbows cannot drift.
4. 04Let the dumbbells roll down toward the fingertips to load the stretch.

Execution

1. 01Curl the fingers to re-secure the dumbbells.
2. 02Flex the wrists to lift the dumbbells as high as possible.
3. 03Squeeze the forearms hard at the top for a beat.
4. 04Lower slowly, letting the weight roll back toward the fingers.

Checkpoints

• -Forearms remain in contact with the bench on every rep.
• -Each rep travels from full stretch to full flexion.
• -The elbows and shoulders stay quiet.
• -The lowering phase is as controlled as the lift.

Common mistakes

• -Shortening the range by skipping the finger roll at the bottom.
• -Letting the forearms pop off the bench to heave the weight.
• -Using momentum from the torso.
• -Dropping the dumbbells instead of lowering them.