Weighted Seated One Arm Wrist Curl
Weighted Seated One Arm Wrist Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell with one hand using a supinated grip.
- Rest the forearm on your thigh with the wrist hanging off the knee.
- Allow the dumbbell to roll down to your fingertips at the bottom.
- Brace the core and stabilize the forearm with the free hand if needed.
- Curl the wrist up to flex the forearm flexors.
- Squeeze the forearm hard at the top.
- Lower the dumbbell slowly to full wrist extension and complete all reps then switch.
Weighted Seated One Arm Wrist Curl Form & Visual
Weighted Seated One Arm Wrist Curl Benefits
- Isolates the forearm flexors with strict form.
- Builds grip and forearm size.
- Single arm focus improves balance.
- Sitting position braces the elbow for strict reps.
- Joint friendly with controlled tempo.
- Carryover to compound lifts and grip sports.
Weighted Seated One Arm Wrist Curl Muscles Worked
- Forearm flexors
- Brachioradialis
- Biceps brachii
Weighted Seated One Arm Wrist Curl Variations & Alternatives
- Barbell Wrist Curl
- EZ Bar Wrist Curl
- Cable Wrist Curl
- Hammer Wrist Curl
