Seated Single-Arm Dumbbell Palms-Up Wrist Curl
Trains the Forearm Flexors.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Sit on the end of a flat bench with one light dumbbell, feet flat.
- Rest that forearm along the same-side thigh with the wrist just past the knee, palm up.
- Steady the working forearm with the free hand if it helps.
- Let the dumbbell roll back so the wrist extends and the weight settles toward your fingers.
- Curl the wrist up as far as it will go, closing the hand as the dumbbell rolls back in.
- Lower under control, then finish the side before swapping.
Common mistakes
- Pressing down on the working forearm with the free hand. Steadying is fine; pressing changes the angle the wrist works through.
- Lifting the forearm off the thigh. The thigh fixes the forearm so only the wrist moves.
- Skipping the roll to the fingers. The open-and-close is where the grip work is.
- Expecting it to train the whole forearm. Palms up is the flexors; the extensors want the palms-down version.