Wrist Curl over bench
Overview of the exercise
If you’re looking to strengthen your forearms, then the wrist curl over bench exercise is an excellent choice. This exercise is perfect for those who want to improve their grip strength, wrist stability, and forearm muscle development. It is a simple and effective movement that can be done with just a bench and a set of dumbbells or a barbell. In this exercise, you’ll be targeting the wrist flexors, which are the muscles that control wrist extension and flexion.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
The wrist curl over bench exercise is an excellent way to strengthen your forearms. Here are the steps to perform this exercise correctly:
- Find a bench and sit with your feet flat on the floor, and your arms resting on the bench. You should have a dumbbell in each hand, or a barbell, with your palms facing upwards.
- Slowly lower the dumbbells or barbell towards your fingers, allowing your wrists to extend. Keep your forearms in a straight line with the bench.
- Raise the dumbbells or barbell back up towards your forearms by flexing your wrists. You should feel the muscles in your forearms working during this motion.
- Repeat for the desired number of reps. Start with a lower weight and increase as you become comfortable with the exercise.
Wrist Curl Over Bench Tips
If you’re looking to get the most out of your wrist curl over bench exercise, here are some tips to help you:
- Focus on your form: It’s essential to keep your arms and wrists in the correct position to avoid any injury. Make sure your forearms are in a straight line with the bench and your palms are facing upwards.
- Start with a lower weight: If you’re new to this exercise, it’s a good idea to start with a lower weight and gradually increase it as you get more comfortable. Don’t try to lift too much weight right away.
- Use slow and controlled movements: It’s important to keep your movements slow and controlled to avoid any injury. Don’t use momentum to lift the weight, as this will defeat the purpose of the exercise.
- Breathe: It’s essential to breathe while doing the exercise. Inhale while lowering the weight and exhale while raising it.
