Exercise guide
Dumbbell One Arm Seated Neutral Wrist Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise targets the brachioradialis and forearm extensors using a neutral (hammer) grip to build grip strength and forearm thickness. Performing it unilaterally allows for focused muscle activation and helps correct strength imbalances between arms.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the side of a flat bench with your feet firmly planted on the floor for stability.
- Grasp a dumbbell in one hand using a neutral grip (palm facing inward toward your body).
- Rest your forearm on your thigh or the edge of the bench so your wrist hangs just off the edge, supported by your arm.
How to do it
- Exhale as you curl the dumbbell upward by flexing only at the wrist, keeping your forearm pressed firmly against your support.
- Squeeze the forearm muscles at the peak of the movement for one second.
- Inhale as you slowly lower the weight back to the starting position with a controlled 2-second tempo.
- Complete the desired number of repetitions on one arm before switching to the other.
Form checklist
- Keep the forearm stationary; do not let the elbow lift off your leg or the bench.
- Maintain a strictly neutral grip throughout the entire range of motion.
- Avoid using body momentum or 'swinging' the weight up.
- Ensure the movement is isolated to the wrist joint only.
Pro tips
- Focus on pulling your thumb toward your upper forearm to maximize the engagement of the brachioradialis.
- Maintain a firm grip on the dumbbell to increase irradiation and muscle fiber recruitment throughout the forearm.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Use a thick-grip implement or wrap a towel around the dumbbell handle to further challenge your grip strength.
Frequently asked
- What muscles does the dumbbell one arm seated neutral wrist curl work?
- The dumbbell one arm seated neutral wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the dumbbell one arm seated neutral wrist curl?
- The dumbbell one arm seated neutral wrist curl uses dumbbell.
- Is the dumbbell one arm seated neutral wrist curl good for beginners?
- The dumbbell one arm seated neutral wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.