Male model ex_IJ7LOM

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Lower Arms · Dumbbell

Dumbbell Seated Neutral Wrist Curl

beginnerstrength

Dumbbell Seated Neutral Wrist Curl is a beginner isolation strength exercise that works the forearms (lower arms), with the biceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, 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 · Extensor Carpi Radialis, Extensor Carpi Ulnaris

Secondary muscles

Biceps · Biceps Brachii

How to do Dumbbell Seated Neutral Wrist Curl

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).
Rest your forearms on your thighs with your wrists hanging over the edge of your knees.
Begin with your wrists in a neutral position, then curl the dumbbells upward by flexing your wrists.
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.

Dumbbell Seated Neutral Wrist Curl alternatives

Ez Bar Seated Wrist Curl

Forearms · beginner

Wrist Curl Barbell

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

Cable Wrist Curl

Forearms · beginner

More forearms exercises

Dumbbell One Arm Seated Neutral Wrist Curl

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Wrist Curl Dumbbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Dumbbell Standing Wrist Curl

Forearms · intermediate

Barbell Wrist Curl on Knees

Forearms · intermediate

Dumbbell One Arm Wrist Curl

Forearms · intermediate

Barbell Standing Back Wrist Curl

Forearms · intermediate

Dumbbell Seated Neutral Wrist Curl FAQ

What muscles does Dumbbell Seated Neutral Wrist Curl work?

Dumbbell Seated Neutral Wrist Curl mainly works the forearms in the lower arms (Extensor Carpi Radialis and Extensor Carpi Ulnaris). The biceps work as secondary muscles.

What equipment do you need for Dumbbell Seated Neutral Wrist Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Seated Neutral Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Seated Neutral Wrist Curl good for beginners?

Yes. Dumbbell 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 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 Seated Neutral Wrist Curl?

Other exercises for the forearms include Ez Bar Seated Wrist Curl, Wrist Curl Barbell, Band Wrist Curl and Cable Wrist Curl.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IJ7LOM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IJ7LOM",
  "name": "Dumbbell Seated Neutral Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_IJ7LOM/mp4-720.mp4?…",
    "poster": "https://…/ex_IJ7LOM/poster.jpg?…"
  }
}