Exercise guide · Beginner · Compound
Dumbbell over Bench Neutral Wrist Curl: How to Do It & Muscles Worked
The dumbbell over bench neutral wrist curl is an isolation exercise targeting the biceps and forearms. It is performed seated, with the forearms resting on a bench and the wrists hanging off the edge, curling dumbbells upward with a neutral grip.
How to do the dumbbell over bench neutral wrist curl
- Step 1: Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Step 2: Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Step 3: Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
- Step 4: Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell over Bench Neutral Wrist Curl alternatives
More exercises that train the biceps as their main target:
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Band Alternating Biceps Curl
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Band Concentration Curl
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Band One Arm Overhead Biceps Curl
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Barbell Alternate Biceps Curl
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Barbell Biceps Curl (With Arm Blaster)
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Barbell Curl
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Barbell Preacher Curl
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Barbell Reverse Curl
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More biceps exercises
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Dumbbell Biceps Curl
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Athletic Cable Overhead Curl on Exercise Ball
Biceps · Cable · Intermediate compound -
Barbell Drag Curl
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Barbell Lying Preacher Curl
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Barbell Prone Incline Curl
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Barbell Reverse Preacher Curl
Biceps · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.