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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
Bench-Supported Forearm Wrist Curl
Primary Muscles: forearms
DEFAULT REP RANGE
15-20 reps
INTERVAL REST TARGET
45s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Rest your forearms along a flat bench with your wrists hanging just over the edge.
- Let the dumbbell roll down to your fingertips, then curl your wrist upward into full flexion.