Weighted Seated One Arm Wrist Curl
The Weighted Seated One Arm Wrist Curl targets the forearm muscles, specifically the wrist flexors. This exercise is performed while seated, allowing for better stability and focus on the movement.
- Sit on a bench with your feet flat on the floor.
- Hold a dumbbell in one hand, resting your forearm on your thigh with your wrist hanging off the edge.
- Curl the dumbbell upward by flexing your wrist, then slowly lower it back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
How to perform the Weighted Seated One Arm Wrist Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Seated One Arm Wrist Curl using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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