Dumbbell Over Bench Neutral Wrist Curl
Description
The dumbbell over bench neutral wrist curl uses a hammer grip on a dumbbell with the forearm braced over a bench. The neutral grip works the wrist flexors and brachioradialis through ulnar and radial deviation. It is a strong choice for complete forearm development.
Equipment Required
Dumbbell Over Bench Neutral Wrist Curl Instructions
- Sit on a bench with a single light dumbbell in your right hand.
- Rest your right forearm over the bench with wrist hanging off the edge.
- Hold the dumbbell with palm facing inward (neutral hammer grip).
- Allow your wrist to bend down toward the floor.
- Brace your core and stay tall.
- Lift the dumbbell up by deviating your wrist upward.
- Squeeze the forearm at the top.
- Lower the dumbbell back down with control. Switch arms.
Dumbbell Over Bench Neutral Wrist Curl Form & Visual
Dumbbell Over Bench Neutral Wrist Curl Benefits
- Trains forearm flexors and brachioradialis
- Hammer grip changes muscle emphasis
- Builds forearm size and grip strength
- Bench support eliminates body english
- Useful for complete forearm development
- Easy to scale by changing weight
Dumbbell Over Bench Neutral Wrist Curl Muscles Worked
- Brachioradialis
- Wrist flexors
- Pronator teres
Dumbbell Over Bench Neutral Wrist Curl Variations & Alternatives
- Wrist Curl
- Hammer Curl
- Reverse Wrist Curl
- Dumbbell Wrist Roll
