Dumbbell Over Bench One Arm Neutral Wrist Curl

Muscles worked

Setup

1. Kneel beside a flat bench and place your forearm flat across the width of the bench.
2. Position your wrist so it hangs just off the edge of the bench, allowing for full range of motion.
3. Hold a dumbbell with a neutral (hammer) grip, meaning your palm faces inward toward your body.
4. Use your non-working hand to stabilize your forearm against the bench if necessary.

How to do it

1. Inhale and slowly lower the dumbbell by extending your wrist toward the floor as far as your flexibility allows.
2. Exhale as you curl the dumbbell upward toward the ceiling by flexing your wrist, keeping the forearm stationary.
3. Squeeze the forearm muscles at the top of the movement for a one-second pause.
4. Lower the weight back to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your forearm glued to the bench; do not let your elbow or arm lift during the curl.
• Ensure the movement occurs strictly at the wrist joint without involving the shoulder or bicep.
• Maintain a firm neutral grip throughout the entire set to keep tension on the target muscles.
• Complete all repetitions on one arm before switching to the other to ensure equal volume.

Pro tips

• Focus on the mind-muscle connection with the brachioradialis (the muscle on top of the forearm) during the peak contraction.
• Avoid using momentum or 'swinging' the weight; if you cannot control the descent, the weight is too heavy.

Make it harder

• Add a 3-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 one arm neutral wrist curl work?

The dumbbell over bench one arm 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 one arm neutral wrist curl?

The dumbbell over bench one arm neutral wrist curl uses dumbbell.

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

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

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms