Bench Dumbbell Wrist Curl
In SetGrip: Dumbbell Wrist Curl (Bench)
- Secondary muscles
- Biceps, Brachialis
- Body part
- Forearms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Resting both forearms on a bench with palms up, dumbbells let the handle roll down into your fingers at the bottom, stretching the flexors further than a barbell shared between two hands. Each arm also carries its own load, so a stronger side cannot mask the weaker one. Keep the elbows heavy on the pad throughout.
How to do the Bench Dumbbell Wrist Curl
- Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
- Allow your wrists to hang over the edge of the bench.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Pause for a moment, then slowly lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Bench Dumbbell Wrist Curl work?
The Bench Dumbbell Wrist Curl primarily works the forearms. It also involves the biceps and brachialis, which assist the movement and stabilise the joints.
Is the Bench Dumbbell Wrist Curl good for beginners?
Yes. The Bench Dumbbell Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Dumbbell Wrist Curl?
If you cannot do the Bench Dumbbell Wrist Curl, try the Bench Barbell Reverse Wrist Curl, the Incline Bench Barbell Wrist Curl or the Barbell Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Dumbbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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