Seated One-Arm Dumbbell Palms-Down Wrist Curl - Reverse-Grip with Forearms on Thighs
Differentiation: Mechanics
This variation of a wrist curl is unique. Here is how: you use a dumbbell | and perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each forearm individually. Also, your arm is anchored on your knee. Anchoring your arm makes your forearm work harder to balance the dumbbell. This extra effort increases the work done by your forearms.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain one dumbbell.
3) Position the dumbbell on the floor - in front of a short side of the bench.
4) Straddle the end of the bench.
5) Position your knees approximately shoulder-width with feet flat on the floor.
6) Lean forward slightly.
7) Reach down and grasp the dumbbell in your hand - your palm facing down.
8) Hang the dumbbell over your left knee with the underside of your left wrist resting on your kneecap.
9) Rest your forearm on your thigh for extra support.
10) Position your other hand securely on your opposite knee for support.
Main Mechanics
Once in starting position, do this...
1) This is the starting position. (With your knuckles pointed downward towards the floor.)
2) Exhale as you curl the dumbbell upward
3) ...by lifting your hand as high as possible.
4) Hold briefly at the top position. You should feel the contraction primarily in your upper-outer forearms.
5) Inhale as you lower the dumbbell - so your hand once again points downward using a controlled movement.
6) ...back down to the starting position.
7) Repeat reps for a full set using that arm
8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your forearm stationary on your thighs during the curling and lowering movement. Focus on only moving your wrist.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 |
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