Dumbbell Over Bench Neutral Wrist Curl

Muscles worked

Setup

1. Kneel on the floor perpendicular to a flat bench.
2. Place your forearm flat across the bench with your wrist hanging just off the edge.
3. Hold a dumbbell with a neutral grip, meaning your palm faces inward and your thumb points toward the ceiling.
4. Use your non-working hand to stabilize your forearm against the bench to prevent the elbow from lifting.

How to do it

1. Inhale as you slowly lower the dumbbell toward the floor by extending your wrist as far as your range of motion allows.
2. Exhale as you curl the dumbbell upward toward the ceiling, focusing on pulling the thumb side of your hand toward your forearm.
3. Maintain a controlled tempo, taking two seconds to lower the weight and two seconds to lift it.
4. Complete all reps on one arm before switching to the other.

Form checklist

• Keep your forearm pinned to the bench throughout the entire movement.
• Ensure the movement is isolated to the wrist joint; do not involve the elbow or shoulder.
• Maintain a firm, neutral grip without letting the wrist rotate into a palms-up or palms-down position.
• Avoid using body momentum or 'swinging' the weight to complete the rep.

Pro tips

• Focus on the 'radial deviation' movement—squeezing the thumb side of the hand toward the forearm—to maximize brachioradialis engagement.
• Squeeze the dumbbell handle as hard as possible at the peak of the contraction to increase muscle fiber recruitment.

Make it harder

• Add a three-second isometric hold at the top of each repetition to increase time under tension.
• Use a 'fat grip' attachment or wrap a small towel around the dumbbell handle to further challenge your grip strength.

Frequently asked

What muscles does the dumbbell over bench neutral wrist curl work?

The dumbbell over bench neutral wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell over bench neutral wrist curl?

The dumbbell over bench neutral wrist curl uses dumbbell.

Is the dumbbell over bench neutral wrist curl good for beginners?

The dumbbell over bench neutral wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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