LiftSetsLiftSets / Exercises / Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Works the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
forearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | dumbbell |
|---|---|
| Level | beginner |
What to think about
- Forearms stay flat and still.
- Let the hands drop for a full stretch.
- Curl the hands up as high as they will go.
How to do it
- 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 up. Tip: Make sure that the front 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.
Other exercises for the forearms
- Cable Wrist Curl
- Dead Hang
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Palms-Up Dumbbell Wrist Curl Over A Bench
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
Track it in LiftSets
Log seated one-arm dumbbell palms-up wrist curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store