Seated One-Arm Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
Starting position
End position
How to Do Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Sit on a flat bench with a dumbbell in your right hand.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
- Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- 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.
- Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Muscles Worked
Alternatives to Seated One-Arm Dumbbell Palms-Up Wrist Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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2
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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3
Palms-Up Barbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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4
Seated Palm-Up Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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5
Seated Palms-Down Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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6
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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7
Standing Palms-Up Barbell Behind The Back Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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8
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
9
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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10
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
Frequently Asked Questions
What muscles do seated one-arm dumbbell palms-up wrist curl work?
Seated One-Arm Dumbbell Palms-Up Wrist Curl primarily works the forearms.
What equipment do I need for seated one-arm dumbbell palms-up wrist curl?
Seated One-Arm Dumbbell Palms-Up Wrist Curl uses dumbbells.
Seated One-Arm Dumbbell Palms-Up Wrist Curl: is it suitable for beginners?
Yes. Seated One-Arm Dumbbell Palms-Up Wrist Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of seated one-arm dumbbell palms-up wrist curl?
Cable Wrist Curl, Palms-Down Wrist Curl Over A Bench, Palms-Up Barbell Wrist Curl Over A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated one-arm dumbbell palms-up wrist curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated one-arm dumbbell palms-up wrist curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated One-Arm Dumbbell Palms-Up Wrist Curl with AI
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