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Forearms · Beginner

Dumbbell One Arm Seated Neutral Wrist Curl

Seated single-arm neutral-grip wrist curl with the forearm supported on the thigh and the thumb kept upward.

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Exercise overview

Training details

Forearms

Equipment

Dumbbell

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the working forearm supported on the thigh and hold a light dumbbell in a thumb-up neutral grip.
  2. 02Let the hand extend just beyond the knee while the elbow and forearm remain still.
  3. 03Curl the wrist upward in a short controlled arc without rotating the forearm.
  4. 04Pause briefly, then lower to a comfortable stretch.
  5. 05Complete equal repetitions on both sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Over-Bench One-Arm Neutral Wrist Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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