Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the seated one-arm dumbbell palms-down wrist curl, including tips, variations, and the muscle groups it targets.
Instructions
- Sit on a flat bench with a dumbbell in your right hand. for best results.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. for best results.
- Lean 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. for best results.
- Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement. for best results.
- 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. for best results.
- Perform for the recommended amount of repetitions, switch arms and repeat the movement. for best results.