Neutral Dumbbell Over Bench Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis

Helps

• Abductor Pollicis Longus
• Extensor Pollicis Brevis

Holds

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Dumbbells
• Flat Bench

Technique

1. Kneel beside a flat bench and lay both forearms along the pad on their little-finger sides, thumbs pointing up.
2. Hold a dumbbell in each hand by the back end of the handle, hands hanging over the far edge, so the weighted front ends point forward.
3. Let the front ends tilt down toward the floor as the wrists bend toward the little fingers.
4. Lift the front ends up as high as you can by bending the wrists toward the thumbs, then lower slowly.

Cues

• Keep the forearms pressed into the bench.
• Hold nearer the middle of the handle to make it lighter, nearer the back end to make it harder.
• Pause at the top for a moment.

Common mistakes

• Lifting the forearms off the bench to help the weight.
• Rotating the forearms so the palms turn up.
• Using a weight so heavy the range becomes tiny.

Variations

• Dumbbell Reverse Wrist Curl Over Bench
• Single-Arm Reverse Wrist Curl Over Bench
• Single-Arm Wrist Curl Over Bench
• Single-Arm Neutral-Grip Wrist Curl Over Bench

Alternatives

• Barbell Wrist Curl