Description
A strength exercise primarily targeting the forearm muscles. The person doing the exercise uses a dumbbell and a bench, placing their forearm on the bench with the wrist hanging over the edge. The wrist is then raised and lowered while keeping the arm stationary.
How to Do Dumbbell Over Bench One Arm Neutral Wrist Curl
- 1Setup
Sit on a bench, holding a dumbbell in one hand with a neutral grip, meaning your palm faces your torso.
- 2Setup
Rest your forearm on the bench with your wrist hanging off the edge, ensuring your elbow is stable and your entire forearm is fully supported.
- 3
Allow the dumbbell to roll down to your fingertips, letting your wrist extend fully downwards and feeling a stretch in your forearm.
- 4
Exhale as you powerfully curl the dumbbell upward by flexing your wrist, squeezing your forearm at the top of the movement.
- 5
Inhale as you slowly lower the dumbbell back to the starting extended position, maintaining control throughout the entire descent.
Tips
- Ensure you achieve full extension at the bottom and full flexion at the top to maximize muscle activation and development in the brachioradialis.
- Control the negative (lowering) phase; don't just let the weight drop, but slowly resist the eccentric movement to increase time under tension and enhance muscle growth.
- Keep your elbow firmly planted on the bench throughout the movement to isolate the forearm muscles effectively and prevent recruiting other arm muscles.
- While you let the dumbbell roll to your fingertips at the bottom, maintain a firm but not crushing grip to prevent it from slipping and to focus the tension on your forearm.
Common Mistakes
- ×Using too much weight often leads to using momentum or recruiting other arm muscles; reduce the weight to allow for strict wrist flexion and extension.
- ×Lifting the elbow off the bench indicates you're not isolating the forearm and are using shoulder or bicep assistance; keep your forearm firmly planted to ensure proper isolation.
- ×Rushing the movement reduces the effectiveness of the exercise by not engaging the muscle fully; perform each repetition slowly and with control, especially during the eccentric phase.
Variations
Dumbbell Seated Neutral Wrist Curl
Strengthen your forearms and grip with the Dumbbell Seated Neutral Wrist Curl. This isolation exercise targets the brachioradialis, improving wrist
Dumbbell Over Bench One Arm Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench One Arm Wrist Curl. This isolation exercise targets your wrist extensors, improving grip strength
Dumbbell Over Bench One Arm Reverse Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench One Arm Reverse Wrist Curl. Target wrist extensors, improving grip strength and forearm definition.
Dumbbell Over Bench Neutral Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench Neutral Wrist Curl. This isolation exercise targets the brachioradialis, improving grip strength and
Related Exercises
Dumbbell Standing Reverse Curl
Strengthen your forearms and build bicep thickness with the Dumbbell Standing Reverse Curl.
Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell Seated Revers grip Concentration Curl
Target your brachioradialis and build forearm strength with the Dumbbell Seated Reverse Grip Concentration Curl.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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