Dumbbell Over Bench One Arm Neutral Wrist Curl
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Equipment |  Dumbbell Flat bench |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
11 similar exercises
Representative exercise: Dumbbell One Arm Wrist Curl
- Dumbbell One Arm Wrist Curl
- Dumbbell Standing Wrist Curl
- Dumbbell Over Bench Wrist Curl
- Dumbbell Standing Behind Back Wrist Curl
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Over Bench Neutral Wrist Curl
- EZ Barbell Standing Single Arm Neutral Wrist Curl
- Dumbbell Single Arm Wrist Curl
- Dumbbell Over Bench One Arm Wrist Curl
- Dumbbell One Arm Seated Neutral Wrist Curl
- Weighted Seated One Arm Wrist Curl
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Reverse Spider CurlHarderDumbbell Standing Reverse Curl RotateHarderDumbbell One Arm Wrist CurlSimilar exerciseBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist RollerSame muscle · different equipmentWrist Push-UpSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.