Dumbbell Over Bench One Arm Neutral Wrist Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Wrist Extensors, Wrist Flexors
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- One-arm neutral wrist curl
How to: Dumbbell Over Bench One Arm Neutral Wrist Curl
- Sit on a bench with your forearm resting on the bench, palm facing up, holding a dumbbell.
- Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your wrist.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight and compromising form.
- Allowing the elbow to lift off the bench.
- Rushing through the movement instead of controlling it.
Modifications
- Use a lighter dumbbell to reduce strain.
- Perform the exercise seated for better support.
Tips
- Keep your elbow supported on the bench to isolate the forearm muscles.
- Control the movement, both on the way up and down.
- Maintain a neutral wrist position throughout the exercise.
Dumbbell Over Bench One Arm Neutral Wrist Curl Alternatives
Tags
forearm
strength
dumbbell
curl
wrist
isolation