Seated One-Arm Dumbbell Palms-Down Wrist Curl

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Forearm (look at the image)

How to perform exercise

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

Variations: You can also do this movement with two arms at a time, one on each knee, or using a barbell.

What muscles work?

If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary
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Best workout routines with this exercise

These programs with this exercise «Seated One-Arm Dumbbell Palms-Down Wrist Curl » are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Seated One-Arm Dumbbell Palms-Down Wrist Curl » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Dumbbell Lying Pronation

Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench

Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist Curl Author: AtletIQ: on Seated One-Arm Dumbbell Palms-Down Wrist Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5