Bench Neutral Grip Dumbbell Wrist Curl
Also known as: hammer wrist curl
In SetGrip: Dumbbell Wrist Curl (Bench, Neutral Grip)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Resting your forearms on a bench with the wrists hanging past the edge leaves only the wrist joint free to move, making this pure forearm work. The neutral, thumbs-up grip strengthens the muscles that keep your wrist rigid during hammer curls and heavy carries. Range of motion is only a few inches, so light dumbbells and high reps fit best.
How to do the Bench Neutral Grip Dumbbell Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Bench Neutral Grip Dumbbell Wrist Curl work?
The Bench Neutral Grip Dumbbell Wrist Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Bench Neutral Grip Dumbbell Wrist Curl good for beginners?
Yes. The Bench Neutral Grip Dumbbell Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Neutral Grip Dumbbell Wrist Curl?
If you cannot do the Bench Neutral Grip Dumbbell Wrist Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Neutral Grip Dumbbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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