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Home ExercisesDumbbell One Arm Seated Neutral Wrist Curl

Demonstration

BeginnerIsolationDumbbell

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

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.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsbrachialis

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell One Arm Seated Neutral Wrist Curl · FitVault