Weighted Seated One Arm Wrist Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Grasp the edge of a weight plate with one hand using an underhand (palms-up) grip.
3. Rest your forearm on your thigh or the bench so your wrist hangs just past the edge.

How to do it

1. Inhale as you slowly lower the plate toward the floor by extending your wrist as far as comfortable.
2. Exhale and curl the plate upward toward your forearm, squeezing the muscles at the top of the movement.
3. Lower the weight back down with a controlled 2-second tempo to the starting position.
4. Complete the desired number of repetitions on one arm before switching to the other.

Form checklist

• Keep your forearm pinned to your thigh or the bench; do not let the elbow lift.
• Ensure the movement occurs strictly at the wrist joint without body momentum.
• Maintain a firm, secure grip on the plate rim throughout the entire set.
• Use a full range of motion, from a deep stretch at the bottom to a full contraction at the top.

Pro tips

• At the bottom of the rep, let the plate roll slightly toward your fingertips to engage the deep finger flexors before curling back up.
• Focus on a hard peak contraction at the top of each rep to maximize muscle fiber recruitment in the forearms.

Make it harder

• Pause for two seconds at the peak of the contraction to increase time under tension.
• Use a thicker plate or a 'pinch grip' on the rim to further challenge your grip and thumb stability.

Frequently asked

What muscles does the weighted seated one arm wrist curl work?

The weighted seated one arm wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the weighted seated one arm wrist curl?

The weighted seated one arm wrist curl uses dumbbell.

Is the weighted seated one arm wrist curl good for beginners?

Yes. The weighted seated one arm wrist curl is a beginner-friendly movement and a strong foundation to build on.

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• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms