Single Arm Neutral Grip Dumbbell Wrist Curl
Also known as: dumbbell radial deviation
In SetGrip: Dumbbell Wrist Curl (Single Arm, Neutral Grip)
- Secondary muscles
- Biceps, Brachialis
- Body part
- Forearms
- Position
- Seated
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Turning the dumbbell to a thumbs-up grip changes the plane entirely: instead of flexing the wrist, you tilt it toward the thumb side, working radial deviation that palms-up and palms-down curls never touch. Gripping the handle off-center sharpens the leverage effect. It is niche work, mainly worthwhile for lifters chasing complete wrist strength.
How to do the Single Arm Neutral Grip Dumbbell Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- Rest your forearm on your thigh, allowing your wrist to hang off the edge.
- Keeping your forearm stationary, curl your wrist upward as far as possible.
- Pause for a moment at the top, then slowly lower your wrist back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other hand.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Single Arm Neutral Grip Dumbbell Wrist Curl work?
The Single Arm Neutral Grip Dumbbell Wrist Curl primarily works the forearms. It also involves the biceps and brachialis, which assist the movement and stabilise the joints.
Is the Single Arm Neutral Grip Dumbbell Wrist Curl good for beginners?
Yes. The Single Arm 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 Single Arm Neutral Grip Dumbbell Wrist Curl?
If you cannot do the Single Arm Neutral Grip Dumbbell Wrist Curl, try the Incline Bench Barbell Wrist Curl, the Barbell Wrist Curl or the Incline Bench Barbell Reverse Wrist Curl. Each of them trains the forearms 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 Single Arm Neutral Grip Dumbbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Single Arm 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.