Seated One-Arm Dumbbell Palms-Up Wrist Curl
Targets the forearms.
Sitting on a bench: Hold a dumbbell with your left hand. Sit on a flat bench. Your feet are a little more than shoulder width distance from each other. Slant your body in front of you. Rest your left forearm on your left quadricep. Your palm faces up. Your left wrist hovers past your left knee. Don't move your forearm. Bend your left wrist toward you. Pause. Return to the starting position by unfurling your fingers down to the fingertips if focusing on your grip. Return to the starting position by extending your wrist if focusing on the forearm.
Switch arms.
Hold a dumbbell with your right hand. Sit on a flat bench. Your feet are a little more than shoulder width distance from each other. Slant your body in front of you. Rest your right forearm on your right quadricep. Your palm faces up. Your right wrist hovers past your right knee. Don't move your forearm. Bend your right wrist toward you. Pause. Return to the starting position by unfurling your fingers down to the fingertips if focusing on your grip. Return to the starting position by extending your wrist if focusing on the forearm.
Sitting on a ground: Rest your knees on the ground with the flat bench in front of you. Set your forearms on the bench. Your wrists hover off the bench. Don't move your forearms. Bend your left wrist toward you. Pause. Return to the starting position by unfurling your fingers down to the fingertips if focusing on your grip. Return to the starting position by extending your wrist if focusing on the forearm.
Switch arms.
Rest your knees on the ground with the flat bench in front of you. Set your forearms on the bench. Your wrists hover off the bench. Don't move your forearms. Bend your right wrist toward you. Pause. Return to the starting position by unfurling your fingers down to the fingertips if focusing on your grip. Return to the starting position by extending your wrist if focusing on the forearm.
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