Step by step instructions, muscle activation and variants for the Dumbbell One Arm Seated Neutral Wrist Curl.
The dumbbell one arm seated neutral wrist curl is an isolation exercise targeting the forearm flexors with a neutral (hammer-grip) wrist position. Resting the forearm on the thigh stabilises the arm so the wrist joint does the work, building forearm strength and thickness with minimal shoulder or elbow involvement.
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The Dumbbell One Arm Seated Neutral Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.