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All exercises

Dumbbell one arm seated neutral wrist curl

Beginner

Dumbbell one arm seated neutral wrist curl is a isolation dumbbell exercise for the forearms, also working the biceps.

Trained one side at a time.

What it works

Primary muscle

Forearms

Also works

Biceps

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
  2. 2Rest your forearm on your thigh, allowing your wrist to hang off the edge.
  3. 3Keeping your forearm stationary, curl your wrist upward as far as possible.
  4. 4Pause for a moment at the top, then slowly lower your wrist back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other hand.

What to do instead

  • Barbell wrist curlBarbell
  • Barbell reverse wrist curlBarbell
  • Barbell palms down wrist curl over a benchBarbell
  • Dumbbell one arm wrist curlDumbbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restDumbbell one arm seated neutral wrist curl

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