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All exercises

Dumbbell over bench neutral wrist curl

Beginner

Dumbbell over bench neutral wrist curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. 2Rest your forearms on the bench, allowing your wrists to hang off the edge.
  3. 3Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
  4. 4Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell curlBarbell
  • Barbell preacher curlBarbell
  • Barbell reverse curlBarbell
  • Dumbbell over bench one arm neutral wrist curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell over bench neutral wrist curl

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