Kneeling One-Arm Hammer-Grip Dumbbell Wrist Curl Over Bench
a.k.a. One Arm Neutral Dumbbell Wrist Curl Over Bench
Differentiation: Mechanics
This variation of a wrist curl is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each forearm individually. You are also on your knees | with your hand hanging over the edge of the bench. This position limits your movement, and limits your ability to cheat by using momentum from your body or arm, | (like you might do when performing a seated wrist curl). Preventing cheating forces your outer forearm to do all of the work.
Starting Position
To get into starting position, do this...
1) Locate a flat bench.
2) Obtain one dumbbell.
3) Place the dumbbell on its end - on the wide side of the bench.
4) On the opposite side, kneel over the side of the bench - so your body is facing the bench.
5) Grasp the dumbbell - using a hammer grip.
6) Rest your forearm on the bench, perpendicular to the edge for support.
7) Your hand and dumbbell should hang off the edge of the bench.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pivoting your wrist...
3) ...downward.
4) This is the ending position.
5) Inhale while bringing your wrist...
6) ...back up to the starting position.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your forearm stationary on the bench during the curling and lowering movement. Focus on only moving your wrist.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 |
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Appearing in the Video
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