Weighted Seated One Arm Wrist Curl

Description

How to Do Weighted Seated One Arm Wrist Curl

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.