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.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bottoms-Up Clean From The Hang Position Kettlebell Finger Curls Barbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell Seated Palm-Up Barbell Wrist Curl Barbell Seated Palms-Down Barbell Wrist Curl Barbell

Easier than the Seated One-Arm Dumbbell Palms-Down Wrist Curl

Same movement pattern, lower entry difficulty — work up from here.

Cable Wrist Curl beginner · Cable Machine Finger Curls beginner · Barbell Palms-Down Dumbbell Wrist Curl Over A Bench beginner · Dumbbell

Superset the Seated One-Arm Dumbbell Palms-Down Wrist Curl with

Opposing biceps work — alternate sets without extra rest.

Dumbbell Prone Incline Curl biceps Standing Dumbbell Reverse Curl biceps Standing Inner-Biceps Curl biceps Zottman Curl biceps

Common questions

What muscles does the Seated One-Arm Dumbbell Palms-Down Wrist Curl work?

The Seated One-Arm Dumbbell Palms-Down Wrist Curl primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Seated One-Arm Dumbbell Palms-Down Wrist Curl?

Dumbbells. Without dumbbells, Bottoms-Up Clean From The Hang Position, Finger Curls, and Palms-Down Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Seated One-Arm Dumbbell Palms-Down Wrist Curl suitable for beginners?

It is rated intermediate. Start with Cable Wrist Curl, Finger Curls, and Palms-Down Dumbbell Wrist Curl Over A Bench and work up.

Where should the Seated One-Arm Dumbbell Palms-Down Wrist Curl go in a workout?

Late — the Seated One-Arm Dumbbell Palms-Down Wrist Curl is isolation work, so it follows your compounds. Supersetting it with Dumbbell Prone Incline Curl and Standing Dumbbell Reverse Curl cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell