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All exercises

Dumbbell over bench one arm neutral wrist curl

Beginner

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

Trained one side at a time.

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 a dumbbell in one hand and your arm extended over the bench, palm facing up.
  2. 2Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
  3. 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell biceps curl (with arm blaster)Barbell
  • Barbell curlBarbell
  • Cable one arm curlCable
  • Dumbbell over bench 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 one arm neutral wrist curl

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