Dumbbell Over Bench Neutral Wrist Curl
Forearms on a bench, thumbs up: the dumbbells rise toward the thumb side with the wrists alone, the elbows and forearms still.
How to do it
Setup
Kneeling beside a flat bench, forearms along it, hands past the edge holding the dumbbells in a neutral grip.
Steps
- Let the dumbbells tip down toward the little finger.
- Lift them toward the thumb as far as the wrists allow.
- Lower slowly, forearms pinned to the bench.
Common mistakes
Lifting the forearm off the bench: only the wrist moves. Heavy dumbbells cutting the arc short: go light and move the whole range. Rushing the way down: the lowering is half the work; slow it.
Breathing
Exhale on the raise, inhale lowering.
