Target Muscle

    Biceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Seated Neutral Wrist Curl

    The dumbbell seated neutral wrist curl targets the bicep and forearms by having the lifter curl dumbbells with a neutral grip while seated, focusing on wrist and forearm strength.

    Also Works

    Forearms

    How to Perform

    1. 1

      Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.

    2. 2

      Rest your forearms on your thighs, allowing the dumbbells to hang down.

    3. 3

      Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.

    4. 4

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

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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