Over Bench Wrist Curl
Complete guide to Over Bench Wrist Curl. Learn proper form, technique, and execution. Targets Forearms. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Over Bench Wrist Curl
Grab a barbell or dumbbell with an underhand grip and kneel behind a flat bench.
Rest your forearms on the bench with your wrists hanging just over the edge and your palms facing up.
Your forearms should be flat against the bench and pointing straight ahead.
Engage your abs and take a breath.
Curl your wrists upward by flexing them, squeezing your forearms at the top and exhale.
Slowly lower the weight back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |