Seated One-Arm Dumbbell Palms-Up Wrist Curl
How to do the Seated One-Arm Dumbbell Palms-Up 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-Up 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 up. Tip: Make sure that the front 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-Up 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-Up Wrist Curl: common questions
What muscles does the Seated One-Arm Dumbbell Palms-Up Wrist Curl work?
The Seated One-Arm Dumbbell Palms-Up Wrist Curl primarily works the Forearms.
Is the Seated One-Arm Dumbbell Palms-Up Wrist Curl suitable for beginners?
Yes. The Seated One-Arm Dumbbell Palms-Up Wrist Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Seated One-Arm Dumbbell Palms-Up Wrist Curl?
To do the Seated One-Arm Dumbbell Palms-Up Wrist Curl you'll need a dumbbell.
Is the Seated One-Arm Dumbbell Palms-Up Wrist Curl a compound or isolation exercise?
The Seated One-Arm Dumbbell Palms-Up 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-Up 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-Up Wrist Curl sets, free.
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