Pinpoint
Exercises/Strength
Seated One-Arm Dumbbell Palms-Up Wrist Curl - starting position
Start
Seated One-Arm Dumbbell Palms-Up Wrist Curl - ending position
End

Strength

Seated One-Arm Dumbbell Palms-Up Wrist Curl

beginnerdumbbell·isolation·pull

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

Sit on a flat bench with a dumbbell in your right hand.

2

Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

3

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.

4

Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.

5

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.

6

Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Alternatives to Seated One-Arm Dumbbell Palms-Up Wrist Curl

Same muscles, different equipment or difficulty

→

Compare

Seated One-Arm Dumbbell Palms-Up Wrist Curl vs Bottoms-Up Clean From The Hang Position→Seated One-Arm Dumbbell Palms-Up Wrist Curl vs Cable Wrist Curl→Seated One-Arm Dumbbell Palms-Up Wrist Curl vs Farmer's Walk→

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