Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Over Bench Neutral Wrist Curl
The dumbbell over bench neutral wrist curl is an isolation exercise targeting the biceps and forearms. It is performed seated, with the forearms resting on a bench and the wrists hanging off the edge, curling dumbbells upward with a neutral grip.
Step-by-Step Form & Technique
- 1.Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- 2.Rest your forearms on the bench, allowing your wrists to hang off the edge.
- 3.Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
- 4.Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Over Bench Neutral Wrist Curl in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.