Seated One-Arm Dumbbell Palms-Up Wrist Curl

Technique

How to perform Seated One-Arm Dumbbell Palms-Up 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 up 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. Curl your palm upward without bending your elbow or rolling the weight into your fingertips.
5. Lower under control, complete the repetitions and repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.