Dumbbell Over Bench One-Arm Neutral Wrist Curl
Kneeling at a bench with one forearm along the pad and the hand past its edge, tilt the dumbbell up toward the thumb; the bench holds the forearm dead still.
How to do it
Setup
Thumb-up grip, forearm resting along the bench, dumbbell held upright off the end; kneeling behind it.
Steps
- Lower the dumbbell's front end below the bench line.
- Lever it back up toward the thumb.
- Switch arms after the set.
Common mistakes
Wrist resting on the bench edge: slide forward so the edge sits under the forearm. Palm turning down: keep the thumb on top. Short choppy reps: use the full tilt both ways.
Breathing
Exhale lifting, inhale lowering.
