Neutral Grip Wrist Curl: How-to, Tips & More
The Neutral Grip Wrist Curl is a beginner isolation exercise for your forearms. You do it with dumbbells and bench. It is a good fit when your goal is muscle growth.
Muscles worked
Forearms
Primary
How to do the Neutral Grip Wrist Curl
- Sit with your forearms on your thighs and a dumbbell in each hand, palms facing in.
- Let the dumbbells tip down toward the floor.
- Lift them by tilting your wrists up as far as you can.
- Lower slowly and repeat.
Neutral Grip Wrist Curl tips
- Only your wrists move.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Neutral Grip Wrist Curl alternatives
More forearms exercises
Band Wrist Curl
Resistance band
Behind The Back Wrist Curl
Barbell
Cable Reverse Wrist Curl
Cable machine
Cable Wrist Curl
Cable machine
Dumbbell Reverse Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Neutral Grip Wrist Curl work?
The Neutral Grip Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Neutral Grip Wrist Curl good for beginners?
Yes. The Neutral Grip Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Neutral Grip Wrist Curl?
You need dumbbells and bench.
Add Neutral Grip Wrist Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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