bicepsdumbbell
dumbbell over bench one arm neutral wrist curl
dumbbell over bench one arm neutral wrist curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
Step 2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
Step 3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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