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Dumbbell One Arm Seated Neutral Wrist Curl

Dumbbell One Arm Seated Neutral Wrist Curl

The Dumbbell One Arm Seated Neutral Wrist Curl is a fantastic exercise that targets your forearm and wrist muscles. It can be done at home or in the gym, making it a convenient option for anyone looking to strengthen their grip and improve forearm strength. To perform this exercise, you'll need a dumbbell and a bench. Start by sitting on the bench with your feet firmly planted on the ground and your back straight. Hold the dumbbell in one hand with a neutral grip, meaning your palm is facing inward. Rest your forearm on your thigh, keeping your wrist just beyond your knee. Slowly lower the weight towards the ground, allowing your wrist to extend fully. Feel the stretch in your forearm muscles. Then, contract your forearm muscles and curl the weight back up towards your body, maintaining control throughout the movement. Keep your wrist in a neutral position throughout, avoiding any excessive bending or twisting. Performing the Dumbbell One Arm Seated Neutral Wrist Curl regularly can improve your grip strength, enhance wrist stability, and help prevent injuries in sports that require a strong grip. It's important to start with a weight that is challenging but manageable, gradually increasing the resistance as your forearm muscles become stronger. Remember to always warm up before starting any exercise, and listen to your body. If you experience any pain or discomfort, stop the exercise and consult a fitness professional or physician. Happy wrist curling!


  • Start by sitting on a bench with your back straight and your feet flat on the floor.
  • Hold a dumbbell in one hand with a neutral grip (palms facing each other).
  • Rest your forearm on your thigh, with your wrist just beyond your knee.
  • Allow the weight to roll down into your hand and let your hand and wrist extend fully.
  • Curl your wrist back towards your body, lifting the weight as high as possible.
  • Hold the contracted position for a brief pause, squeezing your forearm muscles.
  • Slowly lower the weight back down to the starting position with control.
  • Repeat the movement for the desired number of repetitions.
  • Switch arms and repeat the exercise with the other hand.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Start with lighter weights and gradually increase the load to avoid injury.
  • Engage your core muscles for stability and balance.
  • Focus on a slow and controlled movement to fully engage the wrist muscles.
  • Incorporate a proper warm-up and cool-down routine to prevent muscle strains.
  • Perform the exercise in a seated position with your feet firmly planted on the ground for stability.
  • Ensure that your wrist remains in a neutral position throughout the movement.
  • Choose the correct weight that challenges your muscles without sacrificing proper form.
  • Keep your forearm and upper arm stationary throughout the exercise.
  • Include this exercise as part of a balanced workout routine that includes exercises targeting other muscle groups.

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