Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl is a strength - unilateral wrist flexion exercise involving Forearm flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm flexors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - unilateral wrist flexion
Exercise technique
- Position
Sit on a bench with your feet wide and firmly planted.
- Forearm
Place the working forearm on your thigh with the palm facing up.
- Clearance
Leave your wrist free beyond the front edge of your knee.
- Grip
Wrap your fingers securely around the dumbbell.
- Bottom angle
Slowly lower the load through your wrist.
- Curl
Bend your palm upward and inward without lifting your forearm.
- Switch
Pause briefly at the top and complete the movement under control, then switch sides.
Key technique points
- Maintain thigh contact throughout.
- Keep your wrist centered.
- Do not add elbow flexion.
- Maintain your grip on the descent.
- Assess the load for each side separately.
- Exhale as you curl.
Common mistakes
Rolling the dumbbell
Do not let a firm grip slide uncontrollably toward the fingertips.
Lifting the forearm
Do not turn wrist work into a small arm curl.
Hand drifting sideways
Do not add excessive ulnar or radial deviation to flexion.
Forcing the bottom limit
Do not seek a stretch by hanging the weight at the joint's end range.
Pressing with the torso
Do not unnecessarily pile body weight onto the forearm support.
Dropping quickly
Do not release the descent without braking through the wrist flexors.
Frequently asked questions
Seated One-Arm Dumbbell Palms-Up Wrist Curl: why is “Rolling the dumbbell” a mistake?
Do not let a firm grip slide uncontrollably toward the fingertips.
Seated One-Arm Dumbbell Palms-Up Wrist Curl: why is “Lifting the forearm” a mistake?
Do not turn wrist work into a small arm curl.
Seated One-Arm Dumbbell Palms-Up Wrist Curl: why is “Hand drifting sideways” a mistake?
Do not add excessive ulnar or radial deviation to flexion.
Seated One-Arm Dumbbell Palms-Up Wrist Curl: why is “Forcing the bottom limit” a mistake?
Do not seek a stretch by hanging the weight at the joint's end range.
Seated One-Arm Dumbbell Palms-Up Wrist Curl: why is “Pressing with the torso” a mistake?
Do not unnecessarily pile body weight onto the forearm support.
Seated One-Arm Dumbbell Palms-Up Wrist Curl: why is “Dropping quickly” a mistake?
Do not release the descent without braking through the wrist flexors.
What should I focus on when doing Seated One-Arm Dumbbell Palms-Up Wrist Curl?
Maintain thigh contact throughout. Keep your wrist centered. Do not add elbow flexion. Maintain your grip on the descent. Assess the load for each side separately. Exhale as you curl.
Related exercises
- Cable Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.