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Biceps · Dumbbell · Beginner

How to do Improved Dumbbell Over Bench Neutral Wrist Curl

The dumbbell over bench neutral wrist curl is an isolation exercise targeting the biceps and forearms. It is performed seated, with the forearms resting on a bench and the wrists hanging off the edge, curling dumbbells upward with a neutral grip.

Improved Dumbbell Over Bench Neutral Wrist Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Improved Dumbbell Over Bench Neutral Wrist Curl, step by step

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

Muscles worked

Improved Dumbbell Over Bench Neutral Wrist Curl works your biceps as the main mover, with help from your forearms.

Track Improved Dumbbell Over Bench Neutral Wrist Curl in SPLYT

Improved Dumbbell Over Bench Neutral Wrist Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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