---
title: "Dumbbell One Arm Seated Neutral Wrist Curl"
description: "Sit on a bench with your feet flat on the floor."
locale: en
slug: dumbbell-one-arm-seated-neutral-wrist-curl
url: "https://hi.fitness/exercises/dumbbell-one-arm-seated-neutral-wrist-curl"
primaryMuscle: "Forearms"
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/fe20e376-dumbbell-one-arm-seated-neutral-wrist-curl.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell One Arm Seated Neutral Wrist Curl

Sit on a bench with your feet flat on the floor.

## How to do it

1. Sit on a bench with your feet flat on the floor. Hold a dumbbell in your right hand with a neutral grip.
2. Place your right forearm on your right thigh, allowing your wrist to extend beyond your knee. Keep your left hand resting on your left thigh for support.
3. Curl the dumbbell upward by flexing your wrist, squeezing your forearm muscles at the top of the movement.
4. Lower the dumbbell back to the starting position with control, extending your wrist. Repeat for the desired number of repetitions.

## Form tips

- Keep your forearm stable and only move your wrist to isolate the forearm muscles.
- Use a controlled motion to avoid using momentum.
- Maintain a neutral grip throughout the exercise.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Wrist Extension Barbell](https://hi.fitness/exercises/wrist-extension-barbell) - Forearms · Barbell
- [Barbell Palm Down Wrist Curl Over a Bench](https://hi.fitness/exercises/barbell-palm-down-wrist-curl-over-a-bench) - Forearms · Barbell
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