Dumbbell One Arm Seated Neutral Wrist Curl
Description
The dumbbell one-arm seated neutral wrist curl targets the brachioradialis and radial forearm by curling a dumbbell with a neutral (thumbs-up) grip from a seated position. The neutral grip shifts emphasis from the standard flexors to the radial side of the forearm.
Muscle Group
Equipment Required
Dumbbell One Arm Seated Neutral Wrist Curl Instructions
- Sit on a bench. Hold a dumbbell in your right hand.
- Rest your right forearm on your right thigh with your thumb pointing up (neutral grip).
- Let the dumbbell hang off your knee with wrist extended outward.
- Curl the dumbbell up by flexing your wrist toward your thumb (radial deviation).
- Squeeze the top of your forearm.
- Lower under control.
- Complete reps, then switch sides.
- Use light weight. Aim for 15 to 20 reps.
Dumbbell One Arm Seated Neutral Wrist Curl Form & Visual
Dumbbell One Arm Seated Neutral Wrist Curl Benefits
- Targets the brachioradialis and radial forearm
- Builds forearm thickness from the side profile
- Neutral grip is wrist-friendly
- Easy to scale progressively
- Simple setup
- Useful for complete forearm development
Dumbbell One Arm Seated Neutral Wrist Curl Muscles Worked
- Brachioradialis
- Extensor carpi radialis
- Wrist flexors (radial side)
Dumbbell One Arm Seated Neutral Wrist Curl Variations & Alternatives
- Dumbbell Wrist Curl
- Dumbbell Reverse Wrist Curl
- Dumbbell Hammer Curl
- Ulnar Deviation Wrist Curl
- Wrist Roller
