dumbbell one arm seated neutral wrist curl
dumbbell one arm seated neutral wrist curl — highlighted muscle: forearms

Muscles worked

forearms, biceps, brachialis

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dumbbell one arm seated neutral wrist curl

Body part
lower arms
Equipment
dumbbell
Target muscle
forearms
Muscle group
biceps

Secondary muscles

bicepsbrachialis

How to perform it

  1. 1

    Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.

  2. 2

    Rest your forearm on your thigh, allowing your wrist to hang off the edge.

  3. 3

    Keeping your forearm stationary, curl your wrist upward as far as possible.

  4. 4

    Pause for a moment at the top, then slowly lower your wrist back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch to the other hand.

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