Seated One-Arm Dumbbell Palms-Down Wrist Curl
How to do the Seated One-Arm Dumbbell Palms-Down Wrist Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
,
Dumbbell
How to do the Seated One-Arm Dumbbell Palms-Down Wrist Curl
- 1
Sit on a flat bench with a dumbbell in your right hand.
- 2
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 3
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.
- 4
Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- 5
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.
- 6
Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Log it, see it on your body.
Every Seated One-Arm Dumbbell Palms-Down Wrist Curl set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Seated One-Arm Dumbbell Palms-Down Wrist Curl: common questions
What muscles does the Seated One-Arm Dumbbell Palms-Down Wrist Curl work?
The Seated One-Arm Dumbbell Palms-Down Wrist Curl primarily works the Forearms.
Is the Seated One-Arm Dumbbell Palms-Down Wrist Curl suitable for beginners?
The Seated One-Arm Dumbbell Palms-Down Wrist Curl is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Seated One-Arm Dumbbell Palms-Down Wrist Curl?
To do the Seated One-Arm Dumbbell Palms-Down Wrist Curl you'll need a dumbbell.
Is the Seated One-Arm Dumbbell Palms-Down Wrist Curl a compound or isolation exercise?
The Seated One-Arm Dumbbell Palms-Down Wrist Curl is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Seated One-Arm Dumbbell Palms-Down Wrist Curl with correct form?
Sit on a flat bench with a dumbbell in your right hand. Follow the full step-by-step above for the complete movement.
Log your Seated One-Arm Dumbbell Palms-Down Wrist Curl sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |