Description

The dumbbell over bench neutral wrist curl is an isolation exercise that targets the forearms and helps improve grip strength.

Starting Position

Sit on a bench with your forearms resting on the bench, palms facing up, and holding a dumbbell in each hand with a neutral grip.

Technical Execution

Slowly curl the dumbbells upwards by flexing the wrists, keeping the forearms stationary. Lower the dumbbells back down in a controlled manner.

Range of Motion

Maintain a full range of motion by fully extending the wrists at the bottom of the movement and curling them as high as possible at the top.

Variations

Variations include using different types of grips (pronated or supinated) and adjusting the bench angle for different wrist curl variations.

Common Mistakes

Common mistakes include using excessive weight, improper wrist positioning, and using momentum to lift the dumbbells.

Practical Advice

Practical advice includes starting with light weights to focus on form, keeping the wrists neutral throughout the movement, and controlling the movement with the forearms.

Additional Notes

This exercise can help prevent wrist injuries and improve wrist stability for various activities.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

forearms

Secondary Muscles

biceps