Seated One-Arm Dumbbell Palms-Down Wrist Curl
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.
How to program the Seated One-Arm Dumbbell Palms-Down Wrist Curl
Sets and reps
As an isolation movement, the Seated One-Arm Dumbbell Palms-Down Wrist Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated One-Arm Dumbbell Palms-Down Wrist Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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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.
What equipment do I need for the Seated One-Arm Dumbbell Palms-Down Wrist Curl?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Seated One-Arm Dumbbell Palms-Down Wrist Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
