---
title: "Dumbbell Seated Neutral Wrist Curl"
description: "Sit on a bench with your feet flat on the floor."
locale: en
slug: dumbbell-seated-neutral-wrist-curl
url: "https://hi.fitness/exercises/dumbbell-seated-neutral-wrist-curl"
primaryMuscle: "Forearms"
secondaryMuscles: ["Biceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/5bcdb736-dumbbell-seated-neutral-wrist-curl.mp4"
updatedAt: 2026-07-30T03:30:10+00:00
---
# Dumbbell 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 each hand with a neutral grip (palms facing each other).
2. Rest your forearms on your thighs with your wrists hanging over the edge of your knees.
3. Begin with your wrists in a neutral position, then curl the dumbbells upward by flexing your wrists.
4. Hold the contraction briefly at the top, then slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Keep your forearms stationary on your thighs throughout the exercise.
- Focus on moving only your wrists; avoid using your arms to lift the weights.
- Choose a weight that allows for proper form and control.

## Similar exercises

- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [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
- [Barbell Standing Back Wrist Curl](https://hi.fitness/exercises/barbell-standing-back-wrist-curl) - Forearms · Barbell
- [Barbell Wrist Curl on Knees](https://hi.fitness/exercises/barbell-wrist-curl-on-knees) - Forearms · Barbell
- [Barbell Wrist Extension on Knees](https://hi.fitness/exercises/barbell-wrist-extension-on-knees) - Forearms · Barbell