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
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
2
Rest your forearms on your thighs, allowing the dumbbells to hang down.
3
Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Hold the dumbbells in a neutral (hammer) grip with thumbs pointing up and rest your forearms on your thighs.
•Curl your wrists upward in the hammer position to target the brachioradialis along the outer forearm.
•Keep movements slow and controlled since the neutral wrist position works smaller stabilizer muscles.
Common Mistakes
•Rotating the wrists out of the neutral position during the curl, which changes the targeted muscles.
•Moving from the elbow instead of isolating the movement to the wrist joint only.
•Using too heavy a dumbbell that forces compensatory movements from the forearm and upper arm.