Dumbbell bench wrist curl

Muscle group

Arms

Equipment

Dumbbell

Primary muscles

Forearms

1. Kneel beside a flat bench and rest your forearms flat across the pad with palms facing up, letting your wrists hang off the edge while holding a dumbbell in each hand.
2. Slowly lower the dumbbells toward the floor by extending your wrists as far as comfortable while maintaining a firm grip.
3. Curl your wrists upward as high as possible, squeezing your forearms at the top before slowly lowering back down under control.