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Lower Arms · Dumbbell
Dumbbell One Arm Seated Neutral Wrist Curl
Dumbbell One Arm Seated Neutral Wrist Curl is a beginner isolation strength exercise that works the forearms (lower arms). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus
How to do Dumbbell One Arm Seated Neutral Wrist Curl
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in your right hand with a neutral grip.
- 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.
- Curl the dumbbell upward by flexing your wrist, squeezing your forearm muscles at the top of the movement.
- 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.
Dumbbell One Arm Seated Neutral Wrist Curl alternatives
More forearms exercises
Dumbbell One Arm Seated Neutral Wrist Curl FAQ
What muscles does Dumbbell One Arm Seated Neutral Wrist Curl work?
Dumbbell One Arm Seated Neutral Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis, Flexor Carpi Ulnaris and Palmaris Longus).
What equipment do you need for Dumbbell One Arm Seated Neutral Wrist Curl?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Seated Neutral Wrist Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Seated Neutral Wrist Curl good for beginners?
Yes. Dumbbell One Arm Seated Neutral Wrist Curl is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Dumbbell One Arm Seated Neutral Wrist Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Seated Neutral Wrist Curl?
Other exercises for the forearms include Ez Bar Seated Wrist Curl, Wrist Curl Barbell, Kettlebell Wrist Curl and Band Wrist Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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