One-Arm Seated Neutral Dumbbell Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus
• Abductor Pollicis Longus
• Extensor Pollicis Brevis

Helps

• Extensor Carpi Radialis Brevis

Holds

• Brachioradialis

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit on a bench and hold a light dumbbell in one hand with the thumb on top.
2. Rest that forearm on your thigh, little-finger side down, so the wrist hangs just past the knee.
3. Let the dumbbell tilt down toward the floor.
4. Raise it by tilting the wrist toward the thumb side as far as you can.
5. Lower slowly; finish the set and switch hands.

Cues

• Only the wrist moves; the forearm stays on the thigh.
• Use a light weight and a slow, full range.

Common mistakes

• Rotating the forearm instead of tilting the wrist.
• Lifting the elbow or forearm off the thigh.
• Going too heavy so the range shrinks.

Variations

• Dumbbell Reverse Wrist Curl
• Neutral-Grip Dumbbell Wrist Curl

Alternatives

• Cable Wrist Curl