Dumbbell One-Arm Seated Neutral Wrist Curl

Seated, one forearm on the thigh, thumb up: tilt the dumbbell's front end up toward the thumb and back down; the wrist rocks, the forearm stays still.

Forearms Dumbbell

How to do it

Setup

Seated, one forearm along the thigh, dumbbell held in a hammer grip past the knee.

Steps

Let the front of the dumbbell dip toward the floor.
Bring it back up toward the thumb to the end of the range.
Keep the forearm still on the thigh throughout.

Common mistakes

Rolling the forearm to fake the arc: the thumb stays on top the whole set. Elbow sliding off the thigh: re-set it before the next rep. Rushing the dip: control the dumbbell down.

Breathing

Exhale lifting, inhale lowering.