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Seated One-Arm Dumbbell Palms-Down Wrist Curl

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Forearms. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Forearms

How to perform Seated One-Arm Dumbbell Palms-Down Wrist Curl

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

Frequently asked questions

Which specific muscles does the seated one-arm palms-down wrist curl target?

This isolation movement primarily targets the forearm extensors located on the top of the forearm. It is effective for building structural balance against the stronger forearm flexors.

What is the correct range of motion for this exercise?

Lower the dumbbell until the extensors are fully stretched, then curl the weight upward as high as possible. Keep the forearm flat against your thigh to ensure the movement occurs only at the wrist.

What is a common mistake to avoid during the concentric phase?

Avoid lifting the elbow or forearm off your leg to cheat the weight up. Using momentum or involving the shoulder reduces the tension on the forearm extensors and decreases exercise effectiveness.

How should a beginner progress if the dumbbell feels unstable?

Beginners can use a light barbell or a PVC pipe to perform the movement with both hands simultaneously. This provides more stability and helps establish the mind-muscle connection before moving to unilateral work.

What are the recommended sets and reps for forearm extensor training?

Perform 3 to 4 sets of 12 to 20 repetitions since these muscles respond well to higher volume. Use a controlled tempo and focus on the burn rather than lifting maximum weight.

Sample sets & reps for Seated One-Arm Dumbbell Palms-Down Wrist Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Forearms exercises

  • Bottoms-Up Clean From The Hang Position — kettlebell
  • Cable Wrist Curl — cable
  • Farmer's Walk — other
  • Finger Curls — barbell
  • Kneeling Forearm Stretch — stretch

See all Forearms exercises →

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