Seated One-Arm Dumbbell Palms-Down Wrist Curl

Technique

How to perform Seated One-Arm Dumbbell Palms-Down Wrist Curl

1. Sit on a bench with a dumbbell in one hand and your feet on the floor.
2. Rest that forearm on the same-side thigh with your palm down and your wrist free beyond the knee.
3. Keep your forearm still and your grip closed as you lower the dumbbell through the wrist.
4. Extend your wrist to raise the back of your hand without lifting your elbow or swinging your torso.
5. Lower under control, complete the repetitions and repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Extensor Carpi Ulnaris.