Dumbbell Seated Neutral Wrist Curl
A seated forearm isolation exercise where you curl dumbbells by bending at the wrists with a neutral grip.
Secondary muscles
How to do it
- Sit on a bench with your feet flat and hold a dumbbell in each hand with your palms facing each other.
- Rest your forearms on your thighs near your knees and let your wrists hang just past your knees.
- Start with your wrists straight and your hands hanging down under control.
- Curl the dumbbells upward by bending only at your wrists while keeping your forearms pressed into your thighs.
- Squeeze briefly at the top without turning your palms up or down.
- Lower the dumbbells slowly back to the start until your wrists are fully extended.
Form cues
- Move only your wrists
- Keep palms facing in
- Forearms stay glued down
- Control the lowering
Common mistakes
- Lifting the forearms off the thighs to swing the dumbbells up
- Turning the palms up or down during the curl
- Bouncing the dumbbells at the bottom
- Using the shoulders or elbows to help the movement
Breathing
Exhale as you curl your wrists up, and inhale as you lower the dumbbells back down.
