Form cues
- Move only your wrists
- Keep palms facing in
- Forearms stay glued down
- Control the lowering
Exercise
Dumbbell Seated Neutral Wrist Curl
Upper arms, dumbbell
A seated forearm isolation exercise where you curl dumbbells by bending at the wrists with a neutral grip.
Target: biceps. Also works: forearms.
Steps
- Sit on a bench with your feet flat and hold a dumbbell in each hand with your palms facing each other.
- Rest your forearms on your thighs near your knees and let your wrists hang just past your knees.
- Start with your wrists straight and your hands hanging down under control.
- Curl the dumbbells upward by bending only at your wrists while keeping your forearms pressed into your thighs.
- Squeeze briefly at the top without turning your palms up or down.
- Lower the dumbbells slowly back to the start until your wrists are fully extended.
Common mistakes
- Lifting the forearms off the thighs to swing the dumbbells up
- Turning the palms up or down during the curl
- Bouncing the dumbbells at the bottom
- Using the shoulders or elbows to help the movement
Breathing
Exhale as you curl your wrists up, and inhale as you lower the dumbbells back down.
In the app, search for Dumbbell Seated Neutral Wrist Curl and add it to a workout.