Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl is a strength - unilateral wrist extension exercise involving Forearm extensors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm extensors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - unilateral wrist extension
Exercise technique
- Sit
Sit on a bench with your feet slightly wider than shoulder width.
- Support
Place the working forearm on the thigh on the same side.
- Grip
Hold the dumbbell securely with your palm facing down.
- Wrist
Extend your hand slightly beyond the edge of your knee.
- Lower
Lower the dumbbell slowly into comfortable wrist flexion.
- Raise
Turn the back of your hand upward without moving your forearm.
- Side
Complete controlled repetitions, then transfer the weight to the other hand.
Key technique points
- Use your free hand to check forearm support.
- Do not rotate your wrist sideways.
- Use a small load with full control.
- Do not lift your elbow.
- Pause briefly at the top.
- Exhale as you raise.
Common mistakes
Rotating the forearm
Do not turn the entire arm into supination instead of extending the wrist.
Moving the elbow
Do not gain dumbbell height by lifting the arm.
Trapping the hand at the edge
Do not restrict free wrist movement over the knee.
Excessive bottom angle
Do not press into the joint limit under load.
Losing the grip
Do not let the dumbbell roll to your fingers as the hand fatigues.
Fast repetitions
Do not bypass the small wrist muscles with momentum.
Frequently asked questions
Seated One-Arm Dumbbell Palms-Down Wrist Curl: why is “Rotating the forearm” a mistake?
Do not turn the entire arm into supination instead of extending the wrist.
Seated One-Arm Dumbbell Palms-Down Wrist Curl: why is “Moving the elbow” a mistake?
Do not gain dumbbell height by lifting the arm.
Seated One-Arm Dumbbell Palms-Down Wrist Curl: why is “Trapping the hand at the edge” a mistake?
Do not restrict free wrist movement over the knee.
Seated One-Arm Dumbbell Palms-Down Wrist Curl: why is “Excessive bottom angle” a mistake?
Do not press into the joint limit under load.
Seated One-Arm Dumbbell Palms-Down Wrist Curl: why is “Losing the grip” a mistake?
Do not let the dumbbell roll to your fingers as the hand fatigues.
Seated One-Arm Dumbbell Palms-Down Wrist Curl: why is “Fast repetitions” a mistake?
Do not bypass the small wrist muscles with momentum.
What should I focus on when doing Seated One-Arm Dumbbell Palms-Down Wrist Curl?
Use your free hand to check forearm support. Do not rotate your wrist sideways. Use a small load with full control. Do not lift your elbow. Pause briefly at the top. Exhale as you raise.
Related exercises
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Wrist Roller
- Seated Dumbbell Reverse Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.