Seated One-Arm Dumbbell Palms-Down Wrist Curl

An intermediate strength exercise for the forearms, done with a dumbbell and a bench or box.

Movement guide

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusForearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell wrist curl over a bench demonstrated on the 3D figure

3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Seated One-Arm Dumbbell Palms-Down Wrist Curl demonstrated on the 3D figure

3D demoSeated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable wrist curl demonstrated on the 3D figure

3D demoCable wrist curlBeginner · A cable machine + A bench or box

Dumbbell reverse wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box

Dumbbell wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Reverse wrist curl demonstrated on the 3D figure

3D demoReverse wrist curlBeginner · A dumbbell + A bench or box

Seated barbell wrist curl demonstrated on the 3D figure

3D demoSeated barbell wrist curlBeginner · A barbell + A bench or box

Seated dumbbell reverse wrist curl demonstrated on the 3D figure

3D demoSeated dumbbell reverse wrist curlBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Seated One-Arm Dumbbell Palms-Down Wrist Curl work?

Mainly the forearms.

What equipment do I need for the Seated One-Arm Dumbbell Palms-Down Wrist Curl?

A dumbbell + A bench or box.

Is the Seated One-Arm Dumbbell Palms-Down Wrist Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Barbell wrist curl over a bench.

What is an easier alternative to the Seated One-Arm Dumbbell Palms-Down Wrist Curl?

Try the Barbell wrist curl over a bench. It works similar muscles at a lower grade.

How do I make the Seated One-Arm Dumbbell Palms-Down Wrist Curl harder?

Progress to the Nordic curl, or add load, range or slower lowering once your form is solid.