# Neutral-Grip Dumbbell Wrist Curl

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

Also known as: Hammer Wrist Curl, Seated Neutral Dumbbell Wrist Curl, Neutral-Grip DB 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 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](https://heatsy.app/ex/dumbbell-reverse-wrist-curl)
- [One-Arm Seated Neutral Dumbbell Wrist Curl](https://heatsy.app/ex/one-arm-seated-neutral-dumbbell-wrist-curl)

## Alternatives

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