Seated One-Arm Dumbbell Palms-Up Wrist Curl

An isolation exercise that strengthens the forearm flexor muscles by curling a dumbbell upward with a supinated (palms-up) grip.

Instructions

1. Sit on a flat bench with a dumbbell in your right hand.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
5. 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. The only movement should happen at the wrist.
6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Tips

• Keep your forearm flat on your thigh throughout; isolation is key to proper form.
• Use a weight that allows 12-15 repetitions; forearm muscles respond well to moderate weights and higher reps.
• Lower the weight slowly and controlled to maximize the stretch and eccentric loading.
• Avoid gripping the dumbbell too tightly; maintain a neutral wrist position at the starting point.
• This primary wrist flexor exercise pairs well with reverse wrist curls for balanced forearm development.