How to Do the Seated One-Arm Dumbbell Palms-Down Wrist Curl
💪 Forearms🏋️ Dumbbell📊 Intermediate🏷️ Strength
How to perform 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 down. Tip: Make sure that the back 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.
Muscles worked
The Seated One-Arm Dumbbell Palms-Down Wrist Curl primarily targets your Forearms. You'll need dumbbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Seated One-Arm Dumbbell Palms-Down Wrist Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.