Seated One-Arm Dumbbell Palms-Down Wrist Curl

Type: Strength
Mechanics: Isolation
Equipment: Dumbbell
Main Muscle Worked: Forearm
Level: Intermediate

Seated one-arm dumbbell palms-down wrist curl instructions:

1. Sit down on a flat bench with a dumbbell in your right hand.
2. Rest your right forearm on top of your upper right thigh with your palm down.
3. Lower the dumbbell down as far as possible by Bending only at the wrists. This will be the starting position.
4. Curl the dumbbell as high as possible only using your wrists.
5. Hold this position for a second as you squeeze your forearm muscles at the top of the movement, then return back to the starting position.
6. Repeat for as many reps and sets as desired.
7. Switch arms.