Biceps exercise · dumbbell
Dumbbell Over Bench Neutral Wrist Curl
The dumbbell over bench neutral wrist curl is a dumbbell exercise that targets the biceps, with the forearms assisting.
How to do the dumbbell over bench neutral wrist curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.
