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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 muscles. By isolating and strengthening the muscles in your forearms, you can improve grip strength, enhance your ability to perform various upper body exercises, and reduce the risk of injuries. To perform this exercise, you will need a dumbbell and a bench or chair. Sit down on the bench, maintaining a straight back and proper posture. Grasp the dumbbell in one hand, ensuring your palm is facing upwards, and rest your forearm on your thigh. This is your starting position. Keeping your forearm stable and your wrist in a neutral position (neither flexed nor extended), slowly curl the weight upwards by only moving your hand. Focus on squeezing your forearm muscles as you lift the weight. Pause for a moment at the top of the movement and then slowly lower the dumbbell back down to the starting position. It is essential to use a weight that challenges you while maintaining proper form throughout the exercise. Start with a lighter weight, and as you become more comfortable and confident, gradually increase the resistance. Aim for 2-3 sets of 10-12 repetitions per arm, resting for 1-2 minutes between sets. Remember to breathe throughout the exercise, inhaling during the lowering phase and exhaling as you curl the weight upwards. Proper breathing helps you maintain focus, stability, and control. Incorporating the Dumbbell One Arm Seated Neutral Wrist Curl in your workout routine can help you build forearm strength, improve stability, and enhance your overall athletic performance. Remember to consult with a fitness professional or ensure you are using correct form, especially if you have any pre-existing wrist or forearm conditions, to prevent any potential injuries.


  • Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand with a neutral grip, palms facing each other.
  • Rest your forearm on your thigh, with your wrist hanging off the edge of your knee.
  • Lower the dumbbell towards the floor by flexing your wrist, allowing the dumbbell to roll down towards your fingertips.
  • Curl the dumbbell back up as far as possible by flexing your wrist.
  • Pause for a moment at the top, squeezing your forearm muscles.
  • Repeat for the desired number of repetitions and then switch to the other arm.

Tips & Tricks

  • Use a weight that challenges your muscles but allows you to maintain proper form.
  • Maintain a neutral wrist position throughout the exercise to target the wrist flexor muscles effectively.
  • Focus on slow and controlled movements, avoiding any jerking or swinging motions.
  • Engage your core muscles to stabilize your body and maintain proper posture throughout the exercise.
  • Ensure that your shoulder is relaxed and not elevating or hunching during the movement.
  • Perform both arms individually to address any muscle imbalances.
  • Exhale as you curl the dumbbell up and inhale as you lower it back down.
  • Include wrist stretches and mobility exercises in your warm-up routine to prepare the wrist muscles for the exercise.
  • Gradually increase the weight as you become stronger and more comfortable with the movement.
  • Listen to your body and stop immediately if you experience any pain or discomfort.


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