Curl de muñeca agarre supino con mancuerna (unilateral)

Curl de muñecas agarre supino con mancuernas

¿Cómo hacer el curl de muñeca agarre supino con mancuerna?

Técnica de ejecución del curl de muñeca agarre neutro con mancuerna

Técnica de ejecución del curl de muñeca agarre prono con mancuerna

Male

Dumbbell Over Bench One Arm Reverse Wrist Curl

Muscles involved

Forearms

Targeting your forearms with the Dumbbell Over Bench One Arm Reverse Wrist Curl delivers huge benefits for joint stability and athletic power. Supporting your arm across the bench while using dumbbells unilaterally forces each wrist to work independently without relying on momentum. This localized strength translates directly into a rock-solid grip for climbing, racquet sports, combat training, and heavy barbell lifts. By building robust wrist flexors and stabilizers, you create a stronger link in your upper body kinetic chain. The extra control you gain in the wrist joint protects your elbows from overuse injuries and ensures you can transfer power cleanly whenever you pull, hold, or strike.

How to do it

1. Kneel in front of a bench and support your forearms on the padded part. 2. Hold a weight with the hand of the opposite arm, keeping your forearm supported. 3. Lower the weight below the bench as much as you can, moving only your wrist. 4. Lift in a controlled manner to the starting position and repeat before changing arms.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your forearm firmly supported on the bench. - Perform the movement only with your wrist. - Control both the lifting and the lowering of the weight.