Forearms
Seated One-Arm Dumbbell Palms-Down Wrist Curl
A one-arm forearm exercise with the palm down, targeting the wrist extensors.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Sit on a bench with one forearm resting on your thigh and a dumbbell in your hand.
- 2Let your wrist hang off your knee with your palm down.
How to perform
- 1Lower the dumbbell by bending your wrist.
- 2Raise it by extending your wrist.
- 3Hold briefly at the top.
- 4Repeat, then switch arms.
Alternatives
See all
IntermediatePlate PinchOther
BeginnerCable Wrist CurlCable
BeginnerFinger CurlsBarbell
BeginnerPalms-Down Wrist Curl Over A BenchBarbell
BeginnerPalms-Up Barbell Wrist Curl Over A BenchBarbell
BeginnerSeated Palm-Up Barbell Wrist CurlBarbell
BeginnerSeated Palms-Down Barbell Wrist CurlBarbell
BeginnerSeated Two-Arm Palms-Up Low-Pulley Wrist CurlCable
More with Dumbbell
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IntermediateDumbbell Lying PronationDumbbell
IntermediateDumbbell Lying SupinationDumbbell
BeginnerPalms-Down Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerPalms-Up Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerSeated Dumbbell Palms-Down Wrist CurlDumbbell
BeginnerSeated Dumbbell Palms-Up Wrist CurlDumbbell
BeginnerSeated One-Arm Dumbbell Palms-Up Wrist CurlDumbbell
IntermediateCalf Raise On A DumbbellDumbbell
