Dumbbell One Arm Seated Neutral Wrist Curl

Setup

1. 01Sit on a bench holding a light dumbbell in one hand.
2. 02Rest the forearm along your thigh with the thumb pointing up.
3. 03Let the hand and wrist extend just past the knee.
4. 04Steady the forearm with your free hand if needed.

Execution

1. 01Let the front of the dumbbell tip down toward the floor.
2. 02Raise the thumb side of the hand as high as the wrist allows.
3. 03Hold the top position for a second.
4. 04Lower under control back to the tipped-down start.

Checkpoints

• -The forearm stays glued to the thigh; only the wrist hinges.
• -The grip stays neutral with the thumb up throughout.
• -Movement is smooth in both directions with no bouncing.
• -The elbow stays bent and still at roughly 90 degrees.

Common mistakes

• -Rotating the forearm and turning it into a standard wrist curl.
• -Using elbow motion to swing the dumbbell up.
• -Loading too heavy for the small range of motion.
• -Rushing reps instead of controlling the tip-down stretch.