Seated One-Arm Dumbbell Palms-Down Wrist Curl

How to perform

1. 01Sit on a flat bench with a dumbbell in your right hand.
2. 02Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. 03Lean 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. 04Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
5. 05Now 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. 06Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.