Dumbbell Seated Neutral Wrist Curl

Setup

1. 01Sit on a bench holding a dumbbell in each hand with a neutral, thumbs-up grip.
2. 02Rest the forearms along your thighs with the wrists and dumbbells just past the knees.
3. 03Let the dumbbells tilt down toward the floor to start.
4. 04Keep the forearms pressed into the thighs so only the wrists move.

Execution

1. 01Raise the thumb-side of the dumbbell up by cocking the wrists toward you.
2. 02Move through the wrist only, keeping the forearms glued to the thighs.
3. 03Pause briefly at the top of the small range.
4. 04Lower slowly until the dumbbell tilts back down toward the floor.

Checkpoints

• -Forearms never lift off the thighs.
• -The dumbbell moves in a short, controlled arc at the wrist.
• -Grip stays neutral with no rotation.
• -Reps are smooth with no bouncing at either end.

Common mistakes

• -Curling with the elbow instead of the wrist.
• -Using a range so small no work is done.
• -Going too heavy and letting the dumbbell drop on the lowering.
• -Rotating the wrist into pronation or supination mid-set.