Exercise guide
Seated One-Arm Dumbbell Palms-Up Wrist Curl
The Seated One-Arm Dumbbell Palms-Up Wrist Curl trains the wrist flexors on the underside of the forearm. The supported position limits movement at the elbow and shoulder.
Training context
Benefits of One-Arm Wrist Curls
Working each wrist independently allows the hand to use its natural path and makes differences in range or control easier to notice. The exercise also requires very little equipment.
The dumbbell should remain securely centered in the palm. Letting it roll into the fingertips is a separate grip variation and should not happen accidentally.
Technique overview
Curl through the wrist without lifting the forearm
Rest the forearm on the thigh with the palm facing upward and wrist beyond the knee. Lower the hand gradually, then curl the palm upward through a comfortable range. Pause briefly and lower under control before changing sides.
Treat this as an overview and use a range, pace, and setup you can control.