One-Arm Neutral Wrist Dumbbell Curl

Sit on a bench with your feet flat on the floor and your forearm resting on your thigh, palm facing inward.

Hold a dumbbell in one hand with a neutral grip, thumb facing upward.

Keep your forearm stationary and only move your wrist to isolate the forearm muscles effectively.

Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.