Dumbbell Over Bench One Arm Wrist Curl exercise animation (Hombre)

Dumbbell Over Bench One Arm Wrist Curl

Músculo objetivo
Wrist Extensors
Equipamiento
Dumbbell
Parte del cuerpo
Forearms
Tipo
Strength

The dumbbell over bench one arm wrist curl is an isolation exercise that targets the wrist extensors on the top of the forearm. Despite the name, you work one arm at a time with the palm facing down (pronated) and extend the wrist to lift the dumbbell, making it a reverse-style movement for building forearm and grip strength.

Cómo hacer el Dumbbell Over Bench One Arm Wrist Curl

  1. 1Kneel or sit beside a flat bench and lay your forearm flat along the bench, palm facing down (pronated), with your hand and wrist hanging off the end.
  2. 2Hold a light dumbbell with an overhand grip so the weight rests just past the edge of the bench.
  3. 3Press your forearm firmly into the bench so only your wrist and hand move during the set.
  4. 4Let the dumbbell roll toward your fingertips and lower your knuckles toward the floor, feeling a stretch across the top of your forearm.
  5. 5Extend your wrist to lift the dumbbell upward, curling your knuckles toward the ceiling as high as your range allows.
  6. 6Pause briefly at the top and squeeze the wrist extensors without lifting your forearm off the bench.
  7. 7Lower the dumbbell under control back to the stretched starting position.
  8. 8Complete your reps, then switch arms and repeat with the same controlled tempo.

Consejos de técnica

  • Use a light weight and full range of motion — the wrist extensors are small, so heavy load shortens the movement and reduces the benefit.
  • Keep the palm-down (pronated) position fixed throughout; this is what shifts the work to the top of the forearm rather than the underside.
  • Move slowly and deliberately on the way down to keep tension on the extensors through the stretch.
  • Anchor your forearm to the bench so the elbow and shoulder stay still and only the wrist works.

Errores comunes

  • Using too much weight, which forces the forearm to lift off the bench and turns it into a momentum-driven cheat rather than a wrist extensor exercise.
  • Cutting the range short by not letting the dumbbell roll down into a full stretch, which reduces the work done by the extensors.
  • Letting the palm rotate toward a palm-up position, which shifts the load to the wrist flexors and changes the exercise entirely.
  • Jerking the weight up instead of extending the wrist smoothly, which risks straining the wrist tendons.

Preguntas frecuentes

What muscles does the dumbbell over bench one arm wrist curl work?

It targets the wrist extensors — the muscles on the top of your forearm that straighten the wrist. Even though it is called a wrist curl, the palm-down position makes it an extension movement for the forearm extensors.

Why is the palm facing down for this wrist curl?

Lowering and lifting the dumbbell with the palm pronated (facing down) puts the work on the wrist extensors on top of the forearm. A palm-up version would instead train the wrist flexors underneath.

How many sets and reps should I do?

Because the wrist extensors are small and respond well to volume, 2–3 sets of 12–20 reps per arm with a light dumbbell is a sensible starting range.

Is the one arm wrist curl good for beginners?

Yes. Working one arm at a time with your forearm braced on a bench makes the movement easy to control, so it is a beginner-friendly way to build forearm and grip strength.

What's a good alternative to this exercise?

A two-arm dumbbell or barbell reverse wrist curl trains the same wrist extensors. You can also do both arms together over a bench if you prefer to train them at the same time.

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