3 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 Crab Twist Toe Touch, the Captains Chair Straight Leg Raise and the Incline Twisting Sit-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Over Bench One Arm Wrist Curl

Dumbbell Over Bench One Arm Wrist CurlPlay demonstration
Primary muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Biceps, Shoulders

How to perform Dumbbell Over Bench One Arm Wrist Curl
  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.
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Ranked Dumbbell Over Bench One Arm Wrist Curl Alternatives

3 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Crab Twist Toe TouchPlay demonstration

    1. Crab Twist Toe Touch

    34% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the forearms.

    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Over Bench One Arm Wrist Curl
    • Balance: harder to stay steady on than the Dumbbell Over Bench One Arm Wrist Curl
  2. Captains Chair Straight Leg RaisePlay demonstration

    2. Captains Chair Straight Leg Raise

    31% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
  3. Incline Twisting Sit-upPlay demonstration

    3. Incline Twisting Sit-up

    30% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology