Seated One Arm Dumbbell Palms Up Wrist Curl

Park your forearm on your thigh like a bear resting on a log, palm up. Let the dumbbell roll toward your fingertips, then curl it back up with a strong wrist squeeze. Small move, big forearm payoff. Keep it slow and steady, no swatting like you are chasing bees.

Instructions

1. Sit on a bench and hold a dumbbell in one hand with your palm facing up.
2. Rest that forearm on your same-side thigh (or a bench) with the wrist just past the knee so the hand can move freely.
3. Start with the wrist extended and the dumbbell lowered toward the fingertips under control.
4. Curl the dumbbell up by flexing the wrist, bringing the knuckles toward the ceiling.
5. Squeeze at the top for a brief pause without moving the elbow.
6. Lower slowly back to the start and repeat for reps, then switch arms.

Benefits

• Strengthens forearm flexors for improved grip and wrist stability
• Supports performance in pulling lifts and carries
• May help build resilience for activities requiring repeated wrist flexion
• Targets forearm development with minimal equipment

Key Points

• Keep the forearm supported and the elbow still to isolate the wrist flexors.
• Use a full but comfortable range of motion without pain.
• Control the lowering phase to build strength and tendon tolerance.
• Keep the grip firm but avoid excessive finger curling that turns it into a grip-only move.

Common Mistakes

• Using momentum or bouncing at the bottom
• Letting the elbow lift or the shoulder assist the movement
• Using too heavy a dumbbell and shortening range of motion
• Rushing the eccentric and dropping the weight
• Bending the wrist sideways instead of flexing and extending in a straight line