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Dumbbell Over Bench One-Arm Neutral Wrist Curl
A single-arm neutral-grip forearm exercise with the forearm braced across a flat bench, isolating one wrist at a time through radial and ulnar deviation.
ArmsDumbbellWrist deviation
GoLightWeight mediadumbbell-over-bench-one-arm-neutral-wrist-curl
Demonstration coming soon
Primary
Forearm flexorsWrist extensors
Secondary
BrachioradialisGrip muscles
Equipment
Dumbbell
Pattern
Wrist deviation
Setup
- 01Kneel behind a flat bench holding a light dumbbell in one hand.
- 02Lay the working forearm across the bench with the thumb pointing up.
- 03Let the wrist and hand hang past the far edge of the pad.
- 04Press the free hand on the working forearm to pin it down.
Execution
- 01Let the front head of the dumbbell tip down toward the floor.
- 02Raise the thumb side of the hand as high as the wrist allows.
- 03Pause at the top for a second.
- 04Lower under control back to the tipped-down stretch.
Checkpoints
- -The forearm stays flat on the bench; only the wrist hinges.
- -The grip stays neutral with the thumb up throughout.
- -The free hand keeps the forearm from lifting.
- -Reps are smooth through the full short range.
Common mistakes
- -Letting the forearm peel off the bench at the top.
- -Rotating the palm and losing the neutral grip.
- -Using a dumbbell too heavy for the small range.
- -Bouncing at the bottom instead of controlling the stretch.
Programming notes
- -Use 2 to 3 sets of 12 to 20 reps per arm.
- -Start with the weaker arm and match reps on the stronger side.
- -Combine with palms-up and palms-down bench wrist curls for complete forearm coverage.
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