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Dumbbell Over Bench Neutral Wrist Curl

Dumbbell Over Bench Neutral Wrist Curl

The Dumbbell Over Bench Neutral Wrist Curl is an excellent exercise that targets and strengthens the muscles of your forearms and wrists. This compound movement is effective in building grip strength and enhancing your overall arm and upper body performance. To perform this exercise, you will need a bench or any stable flat surface and a set of dumbbells. Begin by sitting on the edge of the bench with your feet firmly planted on the floor. Next, hold a dumbbell in each hand with an overhand grip and position your forearms parallel to the floor, resting them on the bench. This is your starting position. While maintaining a neutral wrist position, exhale and curl your wrists upwards, squeezing your forearms at the top of the movement. Pause for a moment and then slowly lower the dumbbells back to the starting position while inhaling. It is crucial to focus on using controlled movements and maintaining proper form throughout the exercise. Avoid using excessive weights that may compromise your form or cause injury. Aim for three sets of 10-12 repetitions, allowing your wrists and forearms to gradually adapt to the resistance. Incorporating the Dumbbell Over Bench Neutral Wrist Curl into your workout routine can be beneficial for various activities that involve gripping, such as weightlifting, rock climbing, or even everyday tasks. Remember to warm up adequately before performing this exercise and listen to your body to prevent any discomfort or strain.


  • Position a bench at a flat incline and place a dumbbell on the seat
  • Sit on the bench with your feet flat on the floor and your knees bent
  • Grasp the dumbbell with an overhand grip while keeping your wrists in a neutral position
  • Rest your forearms on the bench with your wrists hanging just off the edge
  • With control, curl your wrists upward as far as possible without moving your forearms
  • Hold the contraction for a second and then slowly lower the dumbbell back to the starting position
  • Repeat for the recommended number of repetitions
  • Remember to keep your upper arms and forearms stationary throughout the movement
  • Maintain proper form and avoid excessive swinging or using momentum

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Start with a weight that you can comfortably lift for the desired number of repetitions
  • Perform a controlled and deliberate movement, avoiding jerking or swinging motions
  • Engage your core muscles to stabilize your body
  • Gradually increase the weight as you get stronger and more comfortable with the exercise
  • Ensure that your wrists remain in a neutral position throughout, avoiding excessive flexion or extension
  • Exhale during the exertion phase of the exercise and inhale during the relaxation phase
  • Listen to your body and give yourself adequate rest and recovery time
  • Consider using wrist wraps or supports if you experience any discomfort or pain
  • Consult with a fitness professional to ensure proper technique and personalized recommendations

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