Seated One-Arm Dumbbell Palms-Down Wrist Curl
Strength · Intermediate · Forearms
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Open the app →- Primary muscles
- Forearms
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Isolation
- Level
- Intermediate
Muscles worked
Forearms
How to do it — Seated One-Arm Dumbbell Palms-Down Wrist Curl
- 1Sit on a flat bench with a dumbbell in your right hand.
- 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 3Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
- 4Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- 5Now 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.
- 6Perform for the recommended amount of repetitions, switch arms and repeat the movement.
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