10 Dumbbell Over Bench One Arm Wrist Curl Alternatives

The Dumbbell Over Bench One Arm Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Seated One-arm Dumbbell Palms-up Wrist Curl, the Dumbbell Over Bench One Arm Neutral Wrist Curl and the Seated One-arm Dumbbell Palms-down Wrist Curl.

Dumbbell Over Bench One Arm Wrist CurlWatch the Dumbbell Over Bench One Arm Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Over Bench One Arm Wrist Curl

The steps for the Dumbbell Over Bench One Arm Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, shoulders · Dumbbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
  2. Rest your forearm on the bench with your wrist hanging off the edge.
  3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

The 10 Best Dumbbell Over Bench One Arm Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Over Bench One Arm Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Seated One-arm Dumbbell Palms-up Wrist Curl

    1. Seated One-arm Dumbbell Palms-up Wrist Curl

    99% match

    Forearms · Beginner · Isolation

    Pick this when you want an easier version that still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a flat bench with a dumbbell in your right hand.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
    4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
    5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
    6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench One Arm Wrist Curl
  2. Dumbbell Over Bench One Arm Neutral Wrist CurlPlay demonstration

    2. Dumbbell Over Bench One Arm Neutral Wrist Curl

    96% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
    2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench One Arm Wrist Curl
  6. Seated Palm-up Barbell Wrist Curl

    6. Seated Palm-up Barbell Wrist Curl

    93% match

    Forearms · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    • Barbell
    How to perform it
    1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
    4. Lower the bar as far as possible while inhaling and keeping a tight grip.
    5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Primary muscle: forearms, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Equipment: free weights, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Body position: seated, the same as the Dumbbell Over Bench One Arm Wrist Curl

Dumbbell Over Bench One Arm Wrist Curl FAQ

What muscles does Dumbbell Over Bench One Arm Wrist Curl work?

The exercise primarily targets the wrist flexors, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, while the brachioradialis assists. Cue a slow wrist flexion and full contraction at the top to maximize flexor carpi activation and limit elbow involvement.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.