How to do the Dumbbell Over Bench One Arm Neutral Wrist Curl
Dumbbell Over Bench One Arm 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 One Arm Neutral Wrist Curl demonstration · © GymiaFit
Dumbbell Over Bench One Arm 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 One Arm Neutral Wrist Curl step by step
- 1Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
- 2Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
- 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 4Repeat for the desired number of repetitions, then switch arms.
Dumbbell Over Bench One Arm Neutral Wrist Curl — questions
What muscles does the Dumbbell Over Bench One Arm Neutral Wrist Curl work?
The Dumbbell Over Bench One Arm 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 One Arm 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 One Arm 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 One Arm 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 One Arm 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.