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Intermediate
Dumbbell One Arm Seated Neutral Wrist Curl
4 steps Updated 29/08/2026
Dumbbell One Arm Seated Neutral Wrist Curl is a free weights exercise targeting Forearms (Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus) using Dumbbells.
Step by step
How to perform it
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in your right hand with a neutral grip.
- Place your right forearm on your right thigh, allowing your wrist to extend beyond your knee. Keep your left hand resting on your left thigh for support.
- Curl the dumbbell upward by flexing your wrist, squeezing your forearm muscles at the top of the movement.
- Lower the dumbbell back to the starting position with control, extending your wrist. Repeat for the desired number of repetitions.
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Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
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Dumbbell One Arm Seated Neutral Wrist Curl
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