Over Bench Wrist Curl
Step by step
How to perform
- Position your forearms on your thighs with your wrists hanging over the edge of your knees.
- Slowly lower the weights as far as possible, flexing your wrists to allow the dumbbells to roll out of your palms down to your fingers.
- Curl your wrists upward, lifting the weights as high as possible while keeping your forearms pressed against your thighs.
- Lower the weights back down to the starting position, repeating the movement for the desired number of repetitions.
Overview
About this exercise
The Over Bench Wrist Curl is a targeted exercise that primarily strengthens the forearm muscles, enhancing grip strength and improving wrist flexibility. This exercise is ideal for athletes, fitness enthusiasts, or anyone seeking to enhance their forearm strength for better performance in sports or daily activities involving lifting or gripping. By incorporating Over Bench Wrist Curl into their workout routine, individuals can improve hand dexterity, prevent wrist injuries, and achieve a more balanced arm development.
Coaching cues
Form tips
Use a weight that allows you to perform the exercise with proper form. Using weights that are too heavy can lead to improper form, increasing the risk of injury. If you can't perform the exercise for the desired number of reps, it's a sign that the weight is too heavy.
Avoid fast, jerky movements. Instead, focus on slow, controlled movements, lifting and lowering the weight. This will maximize muscle engagement and reduce the risk of injury.
Make sure to use a full range of motion. Lower the weight as far as comfortably possible, and then curl it up as high as you can.
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