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Seated One-Arm Dumbbell Palms-Up 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 beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Forearms

How to perform Seated One-Arm Dumbbell Palms-Up 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 up. Tip: Make sure that the front 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

What specific muscles does the seated one-arm dumbbell wrist curl target?

This isolation exercise primarily targets the wrist flexors located on the anterior side of the forearm. It is designed to increase forearm hypertrophy and improve grip strength.

How should I position my arm for maximum stability during the movement?

Rest your forearm on your thigh or a flat bench with your wrist hanging just off the edge. This provides a stable base and ensures the movement is isolated to the wrist joint.

What is a common mistake to avoid when performing this exercise?

Avoid using excessive weight that forces you to use momentum or lift your forearm off the support. Using a full range of motion is more effective than lifting heavy with partial reps.

How should a beginner progress with this forearm exercise?

Beginners should start with a light dumbbell to master the mind-muscle connection and full range of motion. Once 15 reps can be completed with perfect form, increase the weight in small increments.

What are the recommended sets and reps for forearm growth?

Forearms respond well to higher volume and metabolic stress. Perform 3 to 4 sets of 12 to 20 repetitions, focusing on a slow eccentric phase and a strong contraction at the top.

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

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

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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