Dumbbell Over Bench Wrist Curl

Cómo hacer el Dumbbell Over Bench Wrist Curl

1. 1Kneel or sit beside a flat bench and rest your forearm flat along the bench so your wrist and hand hang off the end.
2. 2Hold a dumbbell with an overhand grip, palm facing down, with your wrist relaxed and the weight hanging below the bench.
3. 3Keep your forearm pressed firmly into the bench so only your wrist moves throughout the set.
4. 4Lower the dumbbell under control by letting your wrist flex down toward the floor through its full range.
5. 5Curl the dumbbell up by extending your wrist, lifting the back of your hand toward the ceiling as high as it will comfortably go.
6. 6Pause briefly at the top and squeeze the top of your forearm.
7. 7Lower the weight slowly back to the start, then complete your reps and switch arms.

Consejos de técnica

• Move only at the wrist — keep your elbow and forearm anchored to the bench so the extensors do the work.
• Use a slow, controlled tempo on the way down; the lowering phase is where much of the forearm stimulus comes from.
• Start lighter than you think — the wrist extensors are small and respond better to clean reps than heavy loads.
• Train this alongside palm-up wrist curls to balance the front and back of the forearm and protect against elbow pain.

Errores comunes

• Lifting the forearm off the bench and using arm or shoulder swing, which takes tension off the wrist extensors and turns it into a partial curl.
• Using too heavy a dumbbell, which shortens the range of motion and strains the wrist joint.
• Cutting the range short by not letting the wrist flex fully down, which limits the stretch and the muscle worked.
• Jerking the weight up instead of controlling it, which risks wrist strain and reduces time under tension.

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