dumbbell over bench one arm neutral wrist curl

TARGET: biceps

EQUIPMENT: dumbbell

SECONDARY: forearms

1. Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4. Repeat for the desired number of repetitions, then switch arms.