Neutral Grip Dumbbell Wrist Curl
Also known as: hammer wrist curl seated
In SetGrip: Dumbbell Wrist Curl (Neutral Grip)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
With forearms resting on your thighs and palms facing each other, this is a short-range hammer curl worked from a braced, seated position. Thigh support cuts off the stretched bottom, concentrating effort on the forearms and the upper portion of the curl, so light dumbbells and higher reps fit it best.
How to do the Neutral Grip Dumbbell Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.
- Rest your forearms on your thighs, allowing the dumbbells to hang down.
- Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Neutral Grip Dumbbell Wrist Curl work?
The Neutral Grip Dumbbell Wrist Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Neutral Grip Dumbbell Wrist Curl good for beginners?
Yes. The Neutral Grip Dumbbell Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Neutral Grip Dumbbell Wrist Curl?
If you cannot do the Neutral Grip Dumbbell Wrist Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Seated Close Grip EZ-Bar Concentration Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Neutral Grip Dumbbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Neutral Grip Dumbbell Wrist Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.