Seated One-Arm Dumbbell Palms-Up Wrist Curl

What it is

This isolation exercise strengthens your forearms, specifically targeting the muscles that flex your wrist. You use a single dumbbell while seated to perform controlled wrist curls. It is a beginner-level movement to build grip strength and forearm definition.

Technique tips

• Ensure only your wrist moves throughout the exercise.
• Position your wrist just off your knee for a full range of motion.
• Keep a firm grip on the dumbbell as you lower it slowly.
• Contract your forearm muscles strongly at the peak of the curl.
• Inhale while lowering the weight; exhale as you curl upward.
• Perform each repetition with control, avoiding momentum.

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.