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Intermediate
Dumbbell Seated Neutral Wrist Curl
4 steps Updated 29/08/2026
Dumbbell Seated Neutral Wrist Curl is a free weights exercise targeting Forearms (Extensor Carpi Radialis, Extensor Carpi Ulnaris) using Dumbbells.
Step by step
How to perform it
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Rest your forearms on your thighs with your wrists hanging over the edge of your knees.
- Begin with your wrists in a neutral position, then curl the dumbbells upward by flexing your wrists.
- Hold the contraction briefly at the top, then slowly lower the dumbbells back to the starting position. 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 Seated Neutral Wrist Curl
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