Arms · Dumbbell · Isolation · Beginner
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Primary
- Main muscles
- Forearms
How to do it
- Sit on a flat bench with a dumbbell in your right hand.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
- Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
- Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Swaps on other equipment
Each has the forearms as its main muscle and is also a pull, on a different piece of equipment.
Other forearm exercises
- Seated Dumbbell Palms-Down Wrist Curl · Dumbbell
- Seated Dumbbell Palms-Up Wrist Curl · Dumbbell
- Seated One-Arm Dumbbell Palms-Down Wrist Curl · Dumbbell
- Seated Palm-Up Barbell Wrist Curl · Barbell
- Seated Palms-Down Barbell Wrist Curl · Barbell
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl · Cable
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake