Upper Arms Exercise · Dumbbell

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Dumbbell Over Bench One Arm Neutral Wrist Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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This variation trains one wrist at a time in the neutral grip position, letting effort and range be matched precisely between sides. Resting the forearm on the bench keeps the rest of the arm still so the wrist joint does all the work. It's worth including for anyone whose grip lags behind the rest of their pulling strength.

How to Do the Dumbbell Over Bench One Arm Neutral Wrist Curl

1. Sit on a bench holding a dumbbell in one hand with your arm extended over the bench, palm facing up.
2. Keeping your upper arm still, curl the dumbbell toward your shoulder while keeping your wrist neutral.
3. Hold briefly at the top, then lower the dumbbell back down under control.
4. Continue for the target number of reps, then switch arms.

Muscles Worked

The Dumbbell Over Bench One Arm Neutral Wrist Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

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 biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Over Bench One Arm Neutral Wrist Curl?

The Dumbbell Over Bench One Arm Neutral Wrist Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Over Bench One Arm Neutral Wrist Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.