TETSUDumbbell Over Bench Neutral Wrist Curl
The Dumbbell Over Bench Neutral Wrist Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Over Bench Neutral Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Over Bench Neutral Wrist Curl work?
The Dumbbell Over Bench Neutral Wrist Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Over Bench Neutral Wrist Curl?
You need a dumbbell to perform the Dumbbell Over Bench Neutral Wrist Curl.
How many sets and reps of the Dumbbell Over Bench Neutral Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Over Bench Neutral Wrist Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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