Dumbbell Over Bench One Arm Neutral Wrist Curl

Setup

1. 01Kneel behind a flat bench holding a light dumbbell in one hand.
2. 02Lay the working forearm across the bench with the thumb pointing up.
3. 03Let the wrist and hand hang past the far edge of the pad.
4. 04Press the free hand on the working forearm to pin it down.

Execution

1. 01Let the front head of the dumbbell tip down toward the floor.
2. 02Raise the thumb side of the hand as high as the wrist allows.
3. 03Pause at the top for a second.
4. 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.