dumbbell over bench neutral wrist curl
dumbbell over bench neutral wrist curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

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dumbbell over bench neutral wrist curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.

  2. 2

    Rest your forearms on the bench, allowing your wrists to hang off the edge.

  3. 3

    Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.

  4. 4

    Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

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