Exercise library · Forearms

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

Step-by-step instructions, muscles worked and workouts that use the seated one-arm dumbbell palms-down wrist curl.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.