The dumbbell one arm seated neutral wrist curl is an isolation exercise targeting the forearm muscles, particularly the wrist flexors. It is performed seated, with the forearm resting on the thigh and the wrist curling a dumbbell upward.
Also Works
BicepsBrachialis
How to Perform
1
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
2
Rest your forearm on your thigh, allowing your wrist to hang off the edge.
3
Keeping your forearm stationary, curl your wrist upward as far as possible.
4
Pause for a moment at the top, then slowly lower your wrist back down to the starting position.
5
Repeat for the desired number of repetitions, then switch to the other hand.
Pro Tips
•Rest your forearm on your thigh with a neutral grip (thumb up) and curl the wrist upward in a hammer-like motion.
•Only your wrist should move, keeping the forearm completely stationary on the thigh.
•Use a light weight and high reps (15-25) since the forearm muscles involved are small and prone to overuse injury.
Common Mistakes
•Moving the entire forearm instead of isolating the wrist curl movement.
•Using too heavy a weight, which forces compensatory movement from the elbow.
•Positioning the wrist too far back on the thigh, which reduces the effective range of motion.
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