Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench

Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench.

EasyOuter forearm

About this exercise

The dumbbell over bench one arm neutral wrist curl works the forearm flexors using a hammer (neutral) grip, with the forearm braced over the top of a bench. The neutral hand position shifts emphasis slightly compared to a standard supinated curl, engaging the brachioradialis alongside the wrist flexors.

How to Perform

  • Kneel beside a flat bench and place your forearm across the top surface with the wrist hanging over the far edge
  • Hold a dumbbell in a neutral (thumb-up) grip
  • Allow the wrist to extend downward, lowering the dumbbell toward the floor
  • Curl the dumbbell upward by flexing the wrist as far as possible
  • Squeeze the forearm muscles at the top of the movement
  • Lower the dumbbell slowly back to the extended position
  • Complete all reps before switching arms

Muscle Activation

Primary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench

The Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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