How to do the Dumbbell Over Bench Neutral Wrist Curl
Dumbbell Over Bench Neutral Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Over Bench Neutral Wrist Curl demonstration · © GymiaFit
Dumbbell Over Bench Neutral Wrist Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Over Bench Neutral Wrist Curl step by step
- 1Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- 2Rest your forearms on the bench, allowing your wrists to hang off the edge.
- 3Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
- 4Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Over Bench Neutral Wrist Curl — questions
What muscles does the Dumbbell Over Bench Neutral Wrist Curl work?
The Dumbbell Over Bench Neutral Wrist Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Over Bench Neutral Wrist Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Over Bench Neutral Wrist Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Over Bench Neutral Wrist Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Over Bench Neutral Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.