Arms · Dumbbell
Dumbbell One Arm Seated Neutral Wrist Curl
How to do the dumbbell one arm seated neutral wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench and rest one forearm on your thigh with your palm facing inward, holding a dumbbell in a neutral grip. Curl the weight up using only your wrist, then lower it under control.
- 1The muscles along the side of your forearm working through the wrist
- 2motion
- 3A brief squeeze at the top of each rep
- 4Your forearm staying still while only the wrist moves
Common mistakes
- Using your elbow or shoulder to help lift
- Rushing the reps instead of moving slowly
- Letting the dumbbell rotate out of a neutral grip
Muscles worked
The dumbbell one arm seated neutral wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the dumbbell one arm seated neutral wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.