Napra

Seated One-Arm Dumbbell Palms-Down Wrist Curl

StrengthIntermediate Forearms Adjustable (incline) benchDumbbell
Seated One-Arm Dumbbell Palms-Down Wrist Curl, step 1
1. Sit holding one dumbbell; forearm on your thigh, palm down, hand hanging past your knee.
Seated One-Arm Dumbbell Palms-Down Wrist Curl, step 2
2. Lift the back of your hand using only your wrist; lower slowly, then switch hands.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises