Weighted Seated One Arm Wrist Curl

Description

How to do Weighted Seated One Arm Wrist Curl

1. 01
   Setup

   Sit on a bench, holding a dumbbell in one hand with an underhand grip (palm facing up). Your feet should be flat on the floor.

2. 02
   Setup

   Rest your forearm on your thigh, with your wrist just off the edge of your knee. Ensure your elbow is stable and the forearm is fully supported.

3. 03

   Let the dumbbell roll down to your fingertips, extending your wrist fully to lower the weight as far as comfortable. Inhale during this eccentric phase.

4. 04

   Exhale and powerfully curl the dumbbell upwards by flexing your wrist, squeezing your forearm muscles at the top of the movement.

5. 05

   Slowly lower the weight back to the starting position with control, feeling the stretch in your wrist flexors. Complete all reps on one arm before switching to the other.

Tips

• Use a thumbless grip to help isolate the wrist flexors by minimizing bicep involvement and focusing the work on the forearm.
• Control the eccentric phase by slowly lowering the weight, as this increases time under tension and promotes greater muscle growth.
• Ensure a full range of motion by allowing your wrist to fully extend and flex, maximizing muscle activation throughout the movement.
• Keep your elbow stable and your forearm pressed against your thigh to prevent any shoulder or bicep assistance, ensuring isolation of the wrist flexors.

Common mistakes

• Using too much weight leads to using momentum or involving other arm muscles; reduce the weight to focus solely on the wrist flexors.
• Lifting the forearm off the thigh reduces isolation and introduces unwanted body English; keep your forearm firmly planted on your thigh throughout the movement.
• Rushing the movement diminishes the muscle's time under tension; execute each repetition with slow, controlled movements, especially during the eccentric phase.