Seated One-Arm Dumbbell Palms-Up Wrist Curl
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.
How to program the Seated One-Arm Dumbbell Palms-Up Wrist Curl
Sets and reps
As an isolation movement, the Seated One-Arm Dumbbell Palms-Up 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-Up Wrist Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated One-Arm Dumbbell Palms-Up Wrist Curl work?
The Seated One-Arm Dumbbell Palms-Up Wrist Curl primarily targets the Forearms.
What equipment do I need for the Seated One-Arm Dumbbell Palms-Up Wrist Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Seated One-Arm Dumbbell Palms-Up 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.
