Dumbbell Over Bench One Arm Wrist Curl

Setup

1. 01Kneel or sit beside a flat bench with a light dumbbell in one hand.
2. 02Rest the forearm along the bench, palm up, with the wrist and hand hanging just past the edge.
3. 03Press the forearm flat into the pad so only the wrist can move.
4. 04Let the dumbbell settle into the fingers to establish the bottom position.

Execution

1. 01Lower the dumbbell by extending the wrist and letting it roll toward the fingertips.
2. 02Curl the fingers and then the wrist to lift the dumbbell as high as wrist flexion allows.
3. 03Squeeze briefly at the top without lifting the forearm off the bench.
4. 04Lower under control back to the fully stretched position.

Checkpoints

• -Forearm stays glued to the bench for every rep.
• -Only the wrist and fingers move; the elbow stays still.
• -The dumbbell travels through a full stretch at the bottom.
• -Reps are smooth, with no jerking off the pad.

Common mistakes

• -Lifting the elbow or forearm to help the weight up.
• -Using a load too heavy for a full range of motion.
• -Bouncing out of the stretched position.
• -Cutting the rep short at the top.