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
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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
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