dumbbell over bench neutral wrist curl

Equipment

dumbbell

Target muscle

biceps

How to perform

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.