Seated One Arm Dumbbell Wrist Curl

Seated One Arm Dumbbell Wrist Curl Instructions

• Be seated on a flat bench with a dumbbell resting in your hand. 
• Your palm is facing upward in a supinated position.
• Lower the DB towards the ground by only extending your wrist. Let your fingers extend slightly as well. 
• Allow your fingers to extend fully will limit the weight you can use.
• At the bottom position, bring the DB back towards you through wrist flexion.
• You should feel your forearms activated.
• Create the mind-muscle connection that your forearms are controlling the movement
• No momentum or musculature. 

*Tips*

• Not allowing your fingers to extend will put greater emphasis on the forearm musculature.
• Extension of your fingers will create more of a grip strength stimulus. 
• Don't bounce the weight up. This is a controlled motion.