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How to do: Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearmsintermediatedumbbell
Seated One-Arm Dumbbell Palms-Down Wrist Curl — starting position
Start position
Seated One-Arm Dumbbell Palms-Down Wrist Curl — finishing position
Finish position

Step-by-step instructions

  1. 1Sit on a flat bench with a dumbbell in your right hand.
  2. 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. 3Lean 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. 4Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
  5. 5Now 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. 6Perform for the recommended amount of repetitions, switch arms and repeat the movement.

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More Forearms exercises

Bottoms-Up Clean From The Hang PositionCable Wrist CurlDumbbell Lying PronationDumbbell Lying SupinationFarmer's WalkFinger Curls

Photos & base instructions from the open-source Free Exercise DB (public domain).