Seated One-Arm Dumbbell Palms-Up Wrist Curl

This variation targets the underside of your forearm with focused, isolated motion.

Instructions

1. Sit on a bench and hold a dumbbell in your right hand, forearm resting on your thigh, palm up.
2. Let your wrist extend slightly past your knee.
3. Lower the weight slowly, then curl your wrist upward to raise it back up.
4. Pause briefly at the top before lowering again.
5. Complete the desired reps, then switch arms.