Curl de muñeca agarre prono con mancuerna

Curl de muñecas con mancuernas sentado agarre prono (ambos brazos)

Curl de muñecas con mancuernas agarre prono

Male

Dumbbell Over Bench One Arm Wrist Curl

Muscles involved

Incorporating the dumbbell over bench one arm wrist curl into your training plan delivers massive benefits for your forearms strength and overall grip stability. Using dumbbells for single-arm work lets you isolate the specific forearm flexors without letting your dominant side take over the load. The noticeable result after adding this movement is a significantly firmer grip during heavy pulls, rows, and deadlifts, along with dense, impressive muscle development across your lower arms. It is a straightforward isolation exercise that builds rock-solid joint stability and grip power that directly transfers to all your major gym lifts.

How to do it

1. Kneel in front of a flat bench with weights to one side. 2. Grip the weights with a supinated grip and rest your forearms against the bench. 3. Curl your wrists upward as you exhale. 4. Lower your wrists controllably to the starting position as you inhale.

Equipment required

Mancuernas

Muscles worked

Tips

- Firmly support your forearms against the bench to isolate the movement. - Curl your wrists upward as much as possible for a full contraction. - Lower controllably, allowing your wrists to extend fully.