Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl is a beginner-level isolation in the strength category that primarily works the forearms. It is performed with dumbbells.

How to do it

1. 1Sit on a flat bench with a dumbbell in your right hand.
2. 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. 3Lean 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.
4. 4Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
5. 5Now 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.
6. 6Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.