Seated One-Arm Dumbbell Palms-Up Wrist Curl targets mainly the Forearms Muscle Group. It is a strength workout performed using Dumbell and Isolation Mechanics.

Instructions for Seated One-Arm Dumbbell Palms-Up Wrist Curl

  • Place yourself on a bench, holding a dumbbell with your left hand.
  • Put your feet on the floor at a distance just a little wider than your shoulder width.
  • Lean forward and put your right forearm over the upper right thigh. Keep your palms towards the ceiling. Tips: Make sure that the wrist’s front is above your knees. This is the starting point.
  • The dumbbell should be lowered as low as you can while keeping an erect grip on the dumbbell. Breathe in as you complete this move.
  • Then, curl up the dumbbell for as long as you contract your forearms, and exhale. Make sure to hold the contraction for a moment before lowering the dumbbell again. Tips: The only movement that should occur at the wrist.
  • Perform the prescribed number of repetitions. Then switch arms, and then repeat the move.
  • variations: You can also perform this move using two arms at once and one on either knee or by using barbells.

Additional Information

  • A lightweight must be used with the correct technique. It’s not required to have a large weight to be effective in this workout.
  • Maintain a slow rep pace and then pause/squeeze your forearms to a maximum of two counts after the highest point of the exercise to add intensity.
  • Make sure you are using a wide range of motion permitting the weight to fall as low as is feasible at the bottom of the motion.

Alternates for Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl


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