dumbbell over bench one arm neutral wrist curl

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.

2. 2

   Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.

3. 3

   Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

4. 4

   Repeat for the desired number of repetitions, then switch arms.