Seated One-Arm Dumbbell Palms-Down Wrist Curl
How to do 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.
Quick answers
- What muscles does the Seated One-Arm Dumbbell Palms-Down Wrist Curl work?
- Mainly the forearms.
- What equipment do I need?
- Dumbbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More forearms exercises
- 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
- Seated Dumbbell Palms-Up Wrist Curl
Exercise descriptions: free-exercise-db, public domain.