Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearms · Dumbbell

How to do it

Sit on a bench with a dumbbell in one hand and rest **that forearm** on the thigh of the same side, wrist past your knee and palm down. Hold that forearm with your other hand so nothing moves. Let the wrist drop and lift it, knuckles rising; lower slowly. One-armed you can pin it completely and actually feel the range. The classic mistake is not holding the forearm: without that, the elbow moves and the exercise dilutes.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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