Seated One-Arm Dumbbell Palms-Down Wrist Curl
A lower arms exercise targeting the forearms, performed with dumbbell.
How to do 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.
Muscles worked
Primary (target)
Secondary
Related exercises
Track Seated One-Arm Dumbbell Palms-Down Wrist Curl in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →