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Exercises › Forearms › Seated One-Arm Dumbbell Palms-Down Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist Curl is an intermediate isolation dumbbell exercise that mainly works your forearms.

💪 Forearms🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Seated One-Arm Dumbbell Palms-Down Wrist Curl: starting position
Starting position
Seated One-Arm Dumbbell Palms-Down Wrist Curl: end position
End position

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.

Muscles worked

Primary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Seated One-Arm Dumbbell Palms-Down Wrist Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerCable Wrist CurlCable · BeginnerPlate PinchOther · IntermediateBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the seated one-arm dumbbell palms-down wrist curl work?

It mainly works your forearms.

How many sets and reps of seated one-arm dumbbell palms-down wrist curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the seated one-arm dumbbell palms-down wrist curl good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More forearms exercises →