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Seated One-Arm Dumbbell Palms-Down Wrist Curl

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


6.0

Out of 10

Good

Exercise Rating Read Seated One-Arm Dumbbell Palms-Down Wrist Curl Reviews
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Seated One-Arm Dumbbell Palms-Down Wrist Curl Images

Seated One-Arm Dumbbell Palms-Down Wrist Curl
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Seated One-Arm Dumbbell Palms-Down Wrist Curl
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Seated One-Arm Dumbbell Palms-Down Wrist Curl Guide

Main Muscle: Forearms

  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.

Variations: You can also do this movement with two arms at a time, one on each knee, or using a barbell.



Alternative Exercises For Seated One-Arm Dumbbell Palms-Down Wrist Curl

Palms-Down Wrist Curl Over A Bench

Muscle Targeted: Forearms

9.4

Out of 10

Palms-Down Dumbbell Wrist Curl Over A Bench

Muscle Targeted: Forearms

8.6

Out of 10

Top 5 Rated Forearms Exercises

  1. Standing Palms-Up Barbell Behind The Back Wrist Curl
  2. Palms-Down Wrist Curl Over A Bench
  3. Farmer's Walk
  4. Wrist Roller
  5. Seated Palm-Up Barbell Wrist Curl

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of people found this review helpful

Armbender

Review: Seated One-Arm Dumbbell Palms-Down Wrist Curl

Exercise Rating
1/10

Nov 7, 2009 2:57 AM: Absolutely not recomemded. Your leg (in this picture) is not stable enough to properly do this exercise without the risk of injury to the wrist. It allows for too much movement where it should be stable and strict in form. This is better done on a flat bench or a preacher curl bench.

Armbender BodyStats
Height:
5 '6" (1.68m)
Weight:
148 lbs
Up 19.0 lbs
Bodyfat:
7.0 %
More Body Stats


comment
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(Report)

of people found this review helpful

Armbender

Review: Seated One-Arm Dumbbell Palms-Down Wrist Curl

Exercise Rating
1/10

Nov 7, 2009 2:55 AM: Absolutely not recomemded. Your leg (in this picture) is not stable enough to properly do this exercise without the risk of injury to the wrist. It allows for too much movement where it should be stable and strict in form. This is better done on a flat bench or a preacher curl bench.

Armbender BodyStats
Height:
5 '6" (1.68m)
Weight:
148 lbs
Up 19.0 lbs
Bodyfat:
7.0 %
More Body Stats


comment
Please login to rate this review.
(Report)

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