One-Arm Dumbbell Wrist Curl Over Bench overview
The One-Arm Dumbbell Wrist Curl Over Bench is a focused forearm exercise that targets the muscles responsible for wrist flexion. This unilateral variation allows for individual attention to each arm, promoting balance and symmetry in forearm development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Dumbbell Wrist Curl Over Bench in your forearm training routine.
The One-Arm Dumbbell Wrist Curl Over Bench primarily targets the muscles involved in wrist flexion, including the flexor carpi radialis and ulnaris.
One-Arm Dumbbell Wrist Curl Over Bench – how to perform
- Step 1: Sit on one end of a flat bench with a dumbbell in one hand.
- Step 2: Rest your forearm on the bench, allowing your hand and wrist to hang over the edge with an underhand grip (palms facing up).
- Step 3: Inhale and curl the dumbbell upward by flexing your wrist, bringing your knuckles towards your forearm.
- Step 4: Hold the contracted position for a brief moment, feeling the contraction in your forearm muscles.
- Step 5: Exhale and slowly lower the dumbbell back down, allowing your wrist to extend.
Perform each repetition with controlled movements, focusing on the engagement of the forearm muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a neutral wrist position throughout the movement.
- Control the descent and ascent of the dumbbell to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
- Perform the exercise with a smooth and controlled motion.
Variations
- Seated One-Arm Dumbbell Wrist Curl Over Bench: Perform the exercise while seated for added stability and focus.
- Alternating One-Arm Dumbbell Wrist Curl Over Bench: Perform the exercise in an alternating fashion, focusing on one arm at a time.
- Reverse One-Arm Dumbbell Wrist Curl Over Bench: Perform the exercise with an overhand grip (palms facing down) to target different muscles.
- Wrist Roller Exercise: Use a wrist roller device to target the forearms in a dynamic and continuous manner.