Single-Arm Neutral-Grip Wrist Curl Over Bench

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus
• Abductor Pollicis Longus
• Extensor Pollicis Brevis

Helps

• Extensor Carpi Radialis Brevis

Holds

• Brachioradialis
• Flexor Digitorum Superficialis

Equipment

• Dumbbells
• Flat Bench

Technique

1. Kneel beside a bench and rest one forearm on the pad, thumb side up, hand past the edge.
2. Grip the dumbbell at the back end of the handle so the weighted front end points forward.
3. Let the front end tip down toward the floor.
4. Lift it by bending the wrist up toward the thumb, then lower slowly; switch arms after the set.

Cues

• Keep the forearm from rolling.
• Move only at the wrist.
• Expect a short range of motion.

Common mistakes

• Turning the forearm to help the lift.
• Gripping the handle in the middle, which leaves little to lift.
• Using a weight too heavy to control.

Variations

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

Alternatives

• Barbell Wrist Curl