Dumbbell Seated Neutral Wrist Curl
Description
The dumbbell seated neutral wrist curl is performed seated with the forearms braced on the thighs and a hammer (neutral) grip on the dumbbells. By flexing the wrists laterally with the neutral grip, you train the brachioradialis and ulnar deviators of the wrist. It is a different stimulus than standard supinated or pronated wrist curls.
Equipment Required
Dumbbell Seated Neutral Wrist Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Rest your forearms on your thighs with wrists hanging off the knees.
- Brace your core and sit tall.
- Lower the dumbbells by tilting your wrists down toward the floor.
- Curl the dumbbells back up by raising your wrists in the neutral grip.
- Squeeze your forearms at the top.
- Lower back down with control.
Dumbbell Seated Neutral Wrist Curl Form & Visual
Dumbbell Seated Neutral Wrist Curl Benefits
- Trains brachioradialis and ulnar deviators
- Different stimulus than supinated wrist curls
- Builds forearm thickness
- Strict isolation
- Useful for varied forearm training
- Strong grip development
Dumbbell Seated Neutral Wrist Curl Muscles Worked
- Brachioradialis
- Forearm extensors
- Forearm flexors
Dumbbell Seated Neutral Wrist Curl Variations & Alternatives
- Wrist Curl
- Reverse Wrist Curl
- Hammer Curl
- Wrist Roller
