# One-Arm Seated Neutral Dumbbell Wrist Curl

URL: https://heatsy.app/ex/one-arm-seated-neutral-dumbbell-wrist-curl

Also known as: One Arm Seated Neutral DB Wrist Curl, Seated Single-Arm Neutral Dumbbell Wrist Curl, Single-Arm Seated Neutral Dumbbell Wrist Curl

Variation of: [Dumbbell Wrist Curl](https://heatsy.app/ex/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](https://heatsy.app/ex/dumbbell-reverse-wrist-curl)
- [Neutral-Grip Dumbbell Wrist Curl](https://heatsy.app/ex/seated-neutral-dumbbell-wrist-curl)

## Alternatives

- [Cable Wrist Curl](https://heatsy.app/ex/cable-wrist-curl)