Arms · Dumbbell
Dumbbell Over Bench One Arm Neutral Wrist Curl
How to do the dumbbell over bench one arm neutral wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Kneel beside a bench and rest one forearm flat across it with your hand hanging off the edge in a neutral (thumb-up) grip on a dumbbell. Curl the weight up by moving only your wrist, then lower it slowly through a full range.
- 1Feel the side of your forearm working through the neutral grip
- 2Move only at the wrist while the forearm stays pinned to the bench
- 3Control the weight slowly on the way down
Common mistakes
- Don't lift your forearm off the bench
- Avoid jerking or swinging the dumbbell
- Don't shorten the range at the bottom
Muscles worked
The dumbbell over bench one arm neutral wrist curl mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the dumbbell over bench one arm neutral wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.