Seated One-Arm Dumbbell Palms-Down Wrist Curl
A intermediate strength exercise for the forearms, done with a dumbbell.
How to do the Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Sit on a flat bench with a dumbbell in your right hand.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 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.
- Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- 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.
- Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Seated One-Arm Dumbbell Palms-Down Wrist Curl
Dumbbell Lying PronationDumbbell · Intermediate
Dumbbell Lying SupinationDumbbell · Intermediate
Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Palms-Up Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Seated Dumbbell Palms-Down Wrist CurlDumbbell · Beginner
Seated Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
Seated One-Arm Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
Plate PinchOther equipment · Intermediate
Questions
What muscles does the Seated One-Arm Dumbbell Palms-Down Wrist Curl work?
Mainly the forearms.
Is the Seated One-Arm Dumbbell Palms-Down Wrist Curl good for beginners?
It's rated intermediate. Beginners can build up to it with Palms-Down Dumbbell Wrist Curl Over A Bench first.
What can I do instead of the Seated One-Arm Dumbbell Palms-Down Wrist Curl?
Good alternatives that train the forearms: Dumbbell Lying Pronation, Dumbbell Lying Supination, Palms-Down Dumbbell Wrist Curl Over A Bench or Palms-Up Dumbbell Wrist Curl Over A Bench.
How many sets and reps of the Seated One-Arm Dumbbell Palms-Down Wrist Curl should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).