Exercise

Dumbbell One-Arm Neutral-Grip Wrist Curl

Also known as: dumbbell one arm seated neutral wrist curl, neutral grip wrist curl, radial deviation wrist curl, hammer wrist curl

Dumbbell One-Arm Neutral-Grip Wrist Curl is a isolation exercise for the forearms. Main target: forearms. Also works: forearm flexors and forearm extensors. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Forearms

Secondary

Forearm flexors Forearm extensors

How to do it

Sit on a bench holding a dumbbell with a neutral grip (thumb up), forearm resting on your thigh so the hand hangs past the knee.
Let the wrist tilt down toward the floor, keeping the forearm still.
Raise the thumb-side of the hand up as high as possible, moving only at the wrist.
Lower back down under control; complete the set and switch arms.