Seated One-Arm Dumbbell Palms-Up Wrist Curl

in Forearms Exercise

Main Muscle Worked: Forearms

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Seated One-Arm Dumbbell Palms-Up Wrist Curl - Exercise Guide

Step 1

Place a dumbbell on one side of a flat bench.

Step 2

Sit on the bench and hold the dumbbell with one hand. Your feet should be flat on the floor and wider than shoulder width away from each other.

Step 3

Lean forward and place your right forearm on top of your upper right thigh with your palm up.

Step 4

Rotate your wrist so that your palm is facing up. Make sure that the back of your wrist is resting on top of your knee. Only your wrist should move all throughout this exercise. This is your starting position.

Step 5

Lower the dumbbell for as far as you can. Keep your grip on the dumbbell tight and inhale as you do this movement.

Step 6

Curl the dumbbell up as high as you can while you contract your forearms. Exhale as you do this movement.

Step 7

Keep the contraction on your forearms for a second then release before proceeding with your next repetition.

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