Seated One-Arm Dumbbell Palms-Up Wrist Curl

ForearmsDumbbellBeginnerIsolation

Seated One-Arm Dumbbell Palms-Up Wrist Curl — start position — START

Seated One-Arm Dumbbell Palms-Up Wrist Curl — finish position — FINISH

How to do it

01Sit on a flat bench with a dumbbell in your right hand.
02Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
03Lean 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.
04Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
05Now 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.
06Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

Days, sets, supersets — built in your browser. Free, no account.

Add to my workout