Dumbbell Seated Neutral Wrist Curl

Dumbbell Seated Neutral Wrist Curl

The Dumbbell Seated Neutral Wrist Curl is a fantastic exercise that targets the muscles of the forearms and wrists. It is an effective way to strengthen and build the grip and forearm muscles, which are essential for a variety of daily activities and sports. This exercise can be performed using dumbbells of varying weights, making it suitable for individuals of different fitness levels. The seated position allows for proper posture and stability, ensuring that the focus remains on the targeted muscles. By using a neutral grip (palms facing each other), this exercise places more emphasis on the brachioradialis muscle, which runs along the outer part of the forearm. Developing this muscle not only enhances forearm strength but also contributes to aesthetic symmetry and functional balance. One of the great things about the Dumbbell Seated Neutral Wrist Curl is its versatility. It can be performed in the comfort of your own home or at the gym, making it a convenient exercise for those who prefer to work out without fancy equipment or machines. Incorporating this exercise into your routine can help improve grip strength, enhance overall arm definition, and support everyday activities that involve gripping or lifting objects. Remember, it's essential to use proper form and start with lighter weights when starting this exercise. As you gain strength and confidence, gradually increase the weight to continue challenging your muscles. Stay consistent, and you'll soon notice the benefits of incorporating the Dumbbell Seated Neutral Wrist Curl into your workout routine.


  • Sit on a bench with your back supported and feet flat on the ground.
  • Hold a dumbbell in each hand, palms facing each other, and let them hang by your sides.
  • Rest your forearms on your thighs, allowing your wrists to extend beyond your knees.
  • Slowly curl the dumbbells upward, flexing your wrists as much as possible.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • In a controlled manner, lower the dumbbells back to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Start with lighter dumbbells and gradually increase the weight as you progress.
  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles and maintain a neutral spine position during the movement.
  • Perform the exercise in a controlled manner, avoiding any jerky or excessive movements.
  • Exhale during the lifting phase and inhale during the lowering phase to maintain proper breathing.
  • Ensure a neutral wrist position throughout the exercise to avoid any strain or discomfort.
  • Do not fully extend or hyperextend your wrists at the top of the movement to protect the joints.
  • Take breaks and rest as needed between sets to avoid overexertion and prevent any strain.
  • Consider employing a variety of grip options, such as pronated, supinated, or hammer grip, to target different muscles.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.


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