TETSUDumbbell Over Bench One Arm Neutral Wrist Curl
The Dumbbell Over Bench One Arm Neutral Wrist Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Over Bench One Arm Neutral Wrist Curl
- Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
- Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
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. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Over Bench One Arm Neutral Wrist Curl?
You need a dumbbell to perform the Dumbbell Over Bench One Arm Neutral Wrist Curl.
How many sets and reps of the Dumbbell Over Bench One Arm Neutral Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Over Bench One Arm 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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