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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 targeted exercise that focuses on strengthening and toning the muscles in your forearms and wrists. This exercise is commonly performed using a dumbbell and a bench, making it a great addition to your home or gym workout routine. By gripping the dumbbell with a neutral wrist position, palms facing your body, and lying face down on a bench, you isolate the muscles in your forearm and wrist. This exercise can help improve your grip strength, wrist stability, and overall forearm development. Engaging in the Dumbbell Over Bench One Arm Neutral Wrist Curl regularly can be beneficial for individuals involved in activities that require strong forearm and wrist muscles, such as weightlifting, rock climbing, or even repetitive tasks like typing or playing musical instruments. As with any exercise, it is important to start with a weight that challenges you but allows you to perform the movement with proper form. Gradually increase the weight as you get stronger and more comfortable with the exercise. Remember to always warm up and stretch before starting your workout to prevent injury. Incorporating the Dumbbell Over Bench One Arm Neutral Wrist Curl into your fitness routine will not only help you achieve stronger wrists and forearms but also enhance your overall upper body strength and stability.


  • Sit on a bench and grab a dumbbell with an overhand grip using one hand.
  • Place your forearm on top of the bench, perpendicular to your body, so that your wrist is hanging off the edge.
  • With your palm facing inward and wrist in a neutral position, fully extend your hand and let the dumbbell hang down.
  • Keeping your forearm stationary, curl your wrist upward as far as possible while exhaling.
  • Hold the contracted position for a brief pause, squeezing your forearm muscles.
  • Slowly lower the dumbbell back to the starting position, allowing your wrist to fully extend.
  • Repeat for the desired number of repetitions.
  • Switch hands and repeat the exercise.

Tips & Tricks

  • Start with a light weight and progress gradually to prevent injury.
  • Keep your back flat against the bench throughout the exercise.
  • Maintain a neutral wrist position to target the forearm muscles effectively.
  • Focus on squeezing and contracting the forearm muscles as you curl the wrist.
  • Breathe out as you curl the wrist up and breathe in as you lower the weight down.
  • Aim for a controlled and slow movement throughout the exercise.
  • Engage your core muscles for stability and to prevent excessive strain on the lower back.
  • Perform the exercise in a pain-free range of motion, avoiding any discomfort or irritation.
  • Incorporate this exercise into a well-rounded upper body workout routine for balanced muscle development.
  • Consult with a fitness professional to ensure proper form and technique.

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