Seated One-Arm Dumbbell Palms-Up Wrist Curl
One wrist curls upward with the palm up while holding a dumbbell.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Wrist curl · Seated
- Tracks
- Weight & Reps
Works
Forearms
How to do it
- Sit on a bench with feet flat and wider than shoulder width.
- Hold a dumbbell in your right hand with an underhand grip.
- Rest your right forearm on your right thigh with the palm facing up.
- Position your wrist so the hand hangs freely off the knee.
- Lower the dumbbell slowly until you feel a stretch in the forearm.
- Curl the weight upward by flexing the wrist as high as possible.
- Pause briefly at the top before lowering the weight again.
Common mistakes
- Lifting the forearm off the thigh during the curl.
- Using momentum to swing the weight instead of muscle control.
- Allowing the wrist to hyperextend too far at the bottom.
- Rushing the eccentric lowering phase of the movement.
Tips
- Keep the forearm glued to the thigh to prevent cheating.
- Focus on moving only the hand, not the entire arm.
- Squeeze the dumbbell tightly throughout the entire range of motion.
Details
- Base movement
- Wrist curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Forearms supported
