Seated Single-Arm Dumbbell Palms-Down Wrist Curl
Trains the Forearm Extensors.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Intermediate
How to do it
- Sit on a bench with your feet flat and a dumbbell in one hand.
- Rest that forearm along the thigh with the wrist just past the knee, palm facing down.
- Let the dumbbell hang so the wrist flexes downward as far as is comfortable.
- Raise the back of the hand by extending the wrist as far as it goes.
- Pause at the top, then lower under control.
- Finish the set on one side before swapping the dumbbell to the other hand.
Common mistakes
- Lifting the forearm off the thigh. It stays pressed to the leg; if the elbow rises, the biceps has joined in.
- Going heavy. The muscles on the back of the forearm are small, and a dumbbell that needs a jerk to get moving is too much.
- Twisting the hand at the top. The palm faces the floor throughout; turning it sideways changes the movement.
- Cutting the bottom short. The wrist drops fully before each lift; the stretch at the bottom is part of the range.