dumbbell over bench one arm neutral wrist curl

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

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

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

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