Single Arm Dumbbell Palms Up Wrist Curls -

Single Arm Dumbbell Palms Up Wrist Curls

Exercise Tips

Use only your wrist and hand
Lean forward slightly but keep your back flat

Single Arm Dumbbell Palms Up Wrist Curls

A good exercise that isolates your forearm using dumbbells.

Muscle Group

Forearms

Frequency

3 Days a Week to
5 Days a Week

Equipment

Dumbbell, Flat Bench

Cardiovascular Benefit

Low

Starting Position: Sit on the edge of a flat bench with your knees bent, shoulder width apart and feet flat on the floor. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh so your hand is hanging over your knee. Open your palm and allow the dumbbell to roll down so it is resting on your fingertips. Rest your other arm on your thigh.

1 Slowly curl your wrist upwards until your palm is closed around the dumbbell, slightly above your knee. Keep your forearm flat on your thigh the entire time.
2 Slowly lower your wrist back down to starting position.
3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

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Single Arm Dumbbell Palms Up Wrist Curls

Exercise Tips

Single Arm Dumbbell Palms Up Wrist Curls

Muscle Group

Frequency

Equipment

Cardiovascular Benefit

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