Arms
The main muscle group listed for this exercise.
Exercise guide
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl is an intermediate-level arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated One-Arm Dumbbell Palms-Down Wrist Curl
- 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.
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Workout templates that use this exercise.
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Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated One-Arm Dumbbell Palms-Down Wrist Curl.
What muscles does Seated One-Arm Dumbbell Palms-Down Wrist Curl work?
Seated One-Arm Dumbbell Palms-Down Wrist Curl primarily trains the arms.
Is Seated One-Arm Dumbbell Palms-Down Wrist Curl beginner-friendly?
It is listed as intermediate.
What equipment do I need for Seated One-Arm Dumbbell Palms-Down Wrist Curl?
This variation uses dumbbells.
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