Seated One-Arm Dumbbell Palms-Down Wrist Curl

Also called one arm reverse wrist curl and single arm wrist extension.

Works

Forearms

Equipment

Dumbbells

Level

Intermediate

Type

Isolation, one side at a time

How to do it

Setup. Sit on a flat bench with a dumbbell in your right hand.

1. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
2. 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.
3. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
4. 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.
5. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Cues

• Forearm on the thigh, palm down.
• Wrist just past the knee.
• Raise the knuckles, pause 1 second.
• Lower slowly.

Common mistakes

• Forearm lifting off the thigh.
• Going too heavy.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

Swap for