Wrist curl with palms up and one dumbbell (seated)
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
9kg
Avg. weight
19lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup Position: Sit on a bench or chair while holding a dumbbell in each hand.
- 2Forearm Placement: Rest the backs of your forearms on your thighs, ensuring your wrists extend off your knees with palms facing upward.
- 3Starting Motion: Slightly open your hands, allowing the dumbbells to roll towards your fingers.
- 4Curl Movement: Exhale slowly as you close your hands and flex your wrists to curl the dumbbells upward.
- 5Hold Position: Hold the curled position for a count of two.
- 6Return Motion: Inhale as you lower the dumbbells, opening your hands slightly to let them roll back towards your fingers.
- 7Repeat Exercise: Continue the motion for the desired number of repetitions.
Tips & Tricks
Hold the dumbbell securely with an underhand grip to ensure maximum control.
Keep your forearm flat against your thigh to avoid unnecessary motion and maintain focus on the wrists.
Let the dumbbell roll down to your fingers before curling it back into your fist. This maximizes the range of motion and engages the forearm flexors effectively.
Avoid using momentum. Ensure the movement is slow and controlled, and focus on using your wrist to lift the weight rather than your arm.
Exhale as you curl the weight upwards.
Inhale as you lower it back down, maintaining a steady and natural breathing pattern.
Start with moderate weight and aim for 12-15 repetitions per set. Gradually increase the weight as your strength improves while maintaining proper form.
Keep your wrist straight at the bottom of the movement to prevent strain. Avoid overextending or hyper-flexing your wrist.
Allow adequate rest between sets to avoid overworking the small muscles of the forearms. This helps in preventing strain and promotes better muscle recovery.
Perform the exercise with both hands to maintain muscle balance. Pay attention to any imbalances and adjust your routine to address them.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
