Exercise guide
Seated One-Arm Dumbbell Palms-Down Wrist Curl
The Seated One-Arm Dumbbell Palms-Down Wrist Curl trains the wrist extensors along the top of the forearm. Working one side at a time makes it easier to stabilize the forearm and compare control.
Training context
Who May Find This Wrist Curl Useful?
The unilateral setup can suit users who want to address side-to-side differences or give each wrist an independent range. It also requires only one dumbbell and a bench.
Use a light load because wrist extension has a naturally small range. Stop if the joint feels pinched or the grip begins to slip.
Technique overview
Keep the forearm supported and move only the wrist
Rest the forearm on the thigh with the palm facing down and wrist beyond the knee. Lower the hand through a comfortable range, then raise the back of the hand without lifting the forearm. Complete the set under control before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.