Seated One-Arm Dumbbell Palms-Up Wrist Curl

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl (Start)

Seated One-Arm Dumbbell Palms-Up Wrist Curl (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A one-arm forearm exercise with the palm up, targeting the wrist flexors and grip.

Strength

Primary musclesForearms

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 on your thigh, palm up, and a dumbbell in your hand.
2Let your wrist hang past your knee.

How to perform

1Lower the dumbbell by extending your wrist.
2Curl it up by bending your wrist.
3Hold briefly.
4Repeat, then switch arms.