Exercise Comparison
Cable Wrist Curl vs Seated One-Arm Dumbbell Palms-Up Wrist Curl
Side-by-Side
Muscle Analysis
Shared
Instructions
Cable Wrist Curl
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Sit on a flat bench with a dumbbell in your right hand.
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
Now 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.
Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Verdict
Both exercises target the forearms. Cable Wrist Curl is a beginner exercise using cable, while Seated One-Arm Dumbbell Palms-Up Wrist Curl is beginner and uses dumbbell. Choose Cable Wrist Curl if you have access to cable, or Seated One-Arm Dumbbell Palms-Up Wrist Curl if you prefer dumbbell.