Seated One-Arm Dumbbell Palms-Down Wrist Curl

What it is

This isolation exercise specifically targets and strengthens your forearm muscles. You will perform a controlled wrist curl with a single dumbbell, emphasizing the full range of motion. It's designed to build both strength and definition in your forearms.

Technique tips

• Position the back of your wrist just off your knee.
• Lower the dumbbell completely, then curl it as high as possible.
• Keep your forearm steady; the movement comes only from your wrist.
• Briefly hold the top contraction to intensify forearm work.
• Exhale as you curl the weight up, inhale as you lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.