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Forearms · Beginner

Dumbbell Over-Bench One-Arm Neutral Wrist Curl

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.

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Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Kneel or sit beside a bench with the working forearm fully supported and a light dumbbell in a thumb-up neutral grip.
  2. 02Let the wrist hang beyond the edge while the elbow remains planted.
  3. 03Curl the wrist upward in a short arc without rotating the forearm.
  4. 04Pause, then lower slowly through a comfortable range.
  5. 05Complete equal repetitions on both sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One Arm Seated Neutral Wrist Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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