Arms · Dumbbell
Dumbbell Over Bench Wrist Curl
How to do the dumbbell over bench wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Kneel beside a bench and rest your forearms flat across it with your hands hanging off the edge, palms facing up and holding dumbbells. Curl the weights up by flexing your wrists, then lower them slowly through a full range.
- 1Feel your forearm flexors contract to lift the weights
- 2Move only at the wrist while your forearms stay pinned to the bench
- 3Let the dumbbells roll to your fingertips at the bottom for a full stretch
Common mistakes
- Don't lift your forearms off the bench
- Avoid dropping the weight quickly on the negative
- Don't bend your elbows to help lift
Muscles worked
The dumbbell over bench wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the dumbbell over bench wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.