Arms · Dumbbell
Dumbbell Seated Neutral Wrist Curl
How to do the dumbbell 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 with your forearms resting on your thighs, palms facing each other (neutral grip), a dumbbell in each hand with wrists just past your knees. Curl the weights up using only your wrists, then lower slowly. The neutral grip biases the brachioradialis and forearm flexors.
- 1Feel your forearms working as your wrists curl the weights up
- 2Keep your forearms pinned to your thighs and move only at the wrists
- 3Hold the top briefly, then lower slowly through the full range
Common mistakes
- Don't use your elbows or shoulders to lift the weight
- Avoid gripping too tightly and tensing your whole arm
- Don't rush; slow, controlled reps build the forearms
Muscles worked
The dumbbell seated neutral wrist curl mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the dumbbell 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.