Dumbbell Over Bench Neutral Wrist Curl

Setup

1. 01Kneel behind a flat bench holding a light dumbbell in each hand.
2. 02Lay both forearms across the bench with thumbs pointing up.
3. 03Let the wrists and hands hang past the far edge of the pad.
4. 04Set the elbows about shoulder width apart.

Execution

1. 01Let the front heads of the dumbbells tip down toward the floor.
2. 02Raise the thumb sides of both hands as high as the wrists allow.
3. 03Hold the top for a second.
4. 04Lower under control back to the tipped-down stretch.

Checkpoints

• -Both forearms stay flat on the bench for the whole set.
• -Grips stay neutral with the thumbs up.
• -Both wrists move together through the same range.
• -No elbow or shoulder motion assists the reps.

Common mistakes

• -Lifting the forearms off the bench to gain range.
• -Rotating the palms and drifting out of the neutral grip.
• -Overloading a movement with an inherently short range.
• -Letting one wrist lag behind the other.