Neutral-Grip 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 rest both forearms on your thighs with the thumb sides up.
2. Hold a dumbbell in each hand so they hang just past the knees.
3. Tip the wrists down so the front ends of the dumbbells point to the floor.
4. Lift the front ends by bending the wrists up toward the thumbs, then lower slowly.

Cues

• Only the wrists move; the forearms stay on the thighs.
• A small range is normal for this direction.

Common mistakes

• Turning the forearms to make the lift easier.
• Using a weight too heavy to control at the bottom.

Variations

• Dumbbell Reverse Wrist Curl
• One-Arm Seated Neutral Dumbbell Wrist Curl

Alternatives

• Cable Wrist Curl