Seated One-Arm Dumbbell Palms-Down Wrist Curl

The Seated One-Arm Dumbbell Palms-Down Wrist Curl isolates the Forearms through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.

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Seated One-Arm Dumbbell Palms-Down Wrist Curl - starting position

Starting position

Seated One-Arm Dumbbell Palms-Down Wrist Curl - ending position

Ending position

Muscles Worked

Primary Forearms

The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Seated One-Arm Dumbbell Palms-Down Wrist Curl

  1. 1

    Sit on a flat bench with a dumbbell in your right hand.

  2. 2

    Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

  3. 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. 4

    Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.

  5. 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. 6

    Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Seated One-Arm Dumbbell Palms-Down Wrist Curl work?

The Seated One-Arm Dumbbell Palms-Down Wrist Curl primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.

Is the Seated One-Arm Dumbbell Palms-Down Wrist Curl good for beginners?

The Seated One-Arm Dumbbell Palms-Down Wrist Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Seated One-Arm Dumbbell Palms-Down Wrist Curl?

You need dumbbell to perform the Seated One-Arm Dumbbell Palms-Down Wrist Curl. Most commercial gyms will have this available.

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