Dumbbell Over Bench One Arm Neutral Wrist Curl

Dumbbell Over Bench One Arm  Neutral Wrist Curl

The dumbbell over bench one-arm neutral wrist curl is a highly effective exercise that targets your forearms, helping you to strengthen and tone these muscles. This exercise involves sitting on the edge of a bench with a dumbbell in one hand, resting your forearm on your thigh, and allowing your wrist to hang off the edge. By maintaining a neutral wrist position, you can isolate the muscles in your forearm and specifically target the flexor and extensor muscles. This exercise primarily focuses on the flexor muscles of your forearm, which are vital for gripping and lifting movements. Strengthening these muscles can enhance your overall grip strength, making daily activities like carrying groceries or opening jars much easier. Additionally, strong forearms are beneficial for athletes in sports that require a strong grip, such as rock climbing or tennis. The dumbbell over bench one-arm neutral wrist curl is a convenient exercise that can be performed in the comfort of your home or at the gym. It is beneficial for anyone looking to improve forearm strength and achieve a well-rounded upper body workout. Remember to start with a weight that challenges you but allows you to maintain proper form throughout the exercise. As with any exercise, it is important to listen to your body and adjust the weight accordingly to prevent any strain or injury. Incorporating this exercise into your fitness routine can help you develop strong and powerful forearms while improving your overall upper body strength.


  • Sit on a flat bench and place a dumbbell upright on the ground next to your feet.
  • With your left hand, pick up the dumbbell by the handle and place the back of your left upper arm on top of your left inner thigh.
  • Rotate your wrist so that your palm is facing upwards.
  • Inhale and allow your wrist to slowly curl the weight upward as far as possible.
  • Exhale as you gradually lower the weight back down to the starting position with a controlled movement.
  • Repeat the exercise for the desired number of repetitions.
  • Switch to your right arm and repeat the exercise.
  • Ensure that your upper arm remains stationary throughout the movement, only allowing your wrist to curl.
  • Maintain a steady and controlled pace throughout the exercise to maximize effectiveness and reduce the risk of injury.
  • Remember to warm up and stretch before performing this exercise to prevent muscle strain.
  • Choose an appropriate weight that challenges you but still allows you to maintain proper form.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the muscles effectively.
  • Engage your core muscles to stabilize your body and prevent excessive body movement.
  • Choose an appropriate weight that allows you to perform the exercise with proper technique and without strain.
  • Avoid using momentum to lift the weight, focus on a slow and controlled movement to fully engage the muscles.
  • Ensure that your wrist remains in a neutral position throughout the exercise to prevent the risk of injury.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase to optimize breathing.
  • Gradually increase the weight as you progress to continue challenging your muscles and promoting growth.
  • Include this exercise in a well-rounded workout routine that targets all major muscle groups for balanced strength development.
  • Allow adequate rest and recovery time between workout sessions to allow your muscles to repair and grow.
  • Consult with a fitness professional to ensure proper technique and form, especially if you're new to this exercise.


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