Dumbbell Over Bench Neutral Wrist Curl

Dumbbell Over Bench Neutral Wrist Curl

The Dumbbell Over Bench Neutral Wrist Curl is a targeted exercise designed to strengthen and develop the muscles of the forearms and wrists. It is a variation of the classic wrist curl exercise and offers an additional challenge by incorporating a neutral wrist position. By using dumbbells, this exercise allows for an increased range of motion and provides an opportunity to work each forearm individually, ensuring balanced development. Engaging in regular wrist and forearm training is crucial for individuals involved in activities or sports that require a strong grip, such as weightlifting, rock climbing, and tennis. Additionally, strengthening these muscles can benefit individuals who spend extended periods doing repetitive hand movements, such as typing or playing musical instruments. When performing the Dumbbell Over Bench Neutral Wrist Curl, it is important to select an appropriate weight that challenges your muscles without compromising your form. Maintaining proper form throughout the exercise is vital to target the intended muscles effectively. Remember to keep your elbow supported on the bench, maintain a neutral spine, and move solely at the wrists. Regularly incorporating the Dumbbell Over Bench Neutral Wrist Curl into your workout routine can enhance your forearm and wrist strength, aid in injury prevention, and improve overall grip strength. As with any exercise, it is important to start with a warm-up, listen to your body, and gradually increase the intensity and weight as you progress. Enjoy your wrist and forearm training journey, and feel the benefits of building strength in these often-neglected areas!


  • Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand, palms facing inwards.
  • Rest your forearms on the bench, ensuring that your wrists are hanging off the edge, with your palms facing up.
  • Lower the dumbbells by extending your wrists and allowing them to curl towards the ground.
  • Slowly curl your wrists upward, flexing your forearms and squeezing your wrist muscles at the top of the movement.
  • Pause for a brief moment at the top and then slowly lower the dumbbells back down to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Make sure to use a weight that challenges you, but allows you to maintain proper form.
  • Engage your core muscles and keep your back flat against the bench for stability.
  • Keep your wrists in a neutral position to target the muscles in your forearms effectively.
  • Control the movement and avoid using momentum to maximize the benefits.
  • Gradually increase the weight as you get stronger to continue challenging your muscles.
  • Breathe properly throughout the exercise, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Take breaks between sets to allow your muscles to recover and prevent fatigue.
  • Include other exercises that target your forearms and grip strength to create a well-rounded routine.
  • Stay consistent with your workouts and gradually increase the intensity over time to see improvements.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine