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Seated One-Arm Dumbbell Palms-Up Wrist Curl

Exercise Data

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


8.2

Out of 10

Excellent

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

Seated One-Arm Dumbbell Palms-Up Wrist Curl
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Seated One-Arm Dumbbell Palms-Up Wrist Curl
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Seated One-Arm Dumbbell Palms-Up 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 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.

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-Up Wrist Curl

Standing Palms-Up Barbell Behind The Back Wrist Curl

Muscle Targeted: Forearms

9.5

Out of 10

Seated Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

4.4

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

edgarjnt

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

Exercise Rating
9/10

May 24, 2010 8:32 PM: nice it is better if you do reps

edgarjnt BodyStats
Height:
5 '11" (1.80m)
Weight:
229 lbs
Down 21.0 lbs
Bodyfat:
No Data
More Body Stats


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of people found this tip helpful

VIKINGOFTHOR

Tip: Seated One-Arm Dumbbell Palms-Up Wrist Curl

Exercise Rating
8/10

Mar 3, 2010 7:10 PM: Id give it an 8.5. GO light weight, and only for reps only. My forearms feel like a blowtorch was on them after doing them slow reps and high numbers with a 25lb DB. These are fantastic for building 'farmer' forearms. Great to have with a bicep/back workout.

VIKINGOFTHOR BodyStats
Height:
6 '3" (1.91m)
Weight:
187 lbs
No Change
Bodyfat:
12.0 %
More Body Stats


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