Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells
Beginner
Pull
Biceps
The one arm seated dumbbell wrist curl builds forearm strength and grip power. It targets the wrist flexors to improve your grip for lifting and daily activities.
1. Sit on a bench holding a dumbbell in one hand with your forearm resting on your thigh 2. Let your wrist hang over your knee with the weight pulling your hand down 3. Slowly curl your wrist up by flexing your forearm muscles during the one arm seated dumbbell wrist curl 4. Squeeze at the top for one second then lower the weight back down slowly 5. Complete all reps on one side before switching to perform the one arm seated dumbbell wrist curl on the other arm
• Keep your forearm pressed against your thigh throughout the entire one arm seated dumbbell wrist curl movement • Move only at the wrist joint - your forearm should stay completely still • Use a slow controlled tempo on both the up and down phases • Keep your grip secure but don't squeeze the dumbbell too tight during one arm seated dumbbell wrist curl
• Moving your forearm off your thigh which reduces the effectiveness of the one arm seated dumbbell wrist curl • Using too much weight and letting momentum take over instead of controlled muscle contraction • Rushing through the movement instead of focusing on slow controlled one arm seated dumbbell wrist curl reps
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your forearms with one arm seated dumbbell wrist curl 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
