10 Best Seated One-arm Dumbbell Palms-up Wrist Curl Alternatives for Grip & Rehab

Use other exercises that load wrist flexors and improve grip if you can’t do the seated one-arm palms-up curl: barbell palms-up wrist curl, standing two-arm dumbbell wrist curl, hammer curls, wrist roller, and farmer’s walks. Cue: control the eccentric and move the wrist through full flexion while keeping the forearm anchored to isolate flexor carpi radialis and ulnaris.

Original Exercise: Seated One-arm Dumbbell Palms-up Wrist Curl

Seated One-arm Dumbbell Palms-up Wrist Curl
Primary Muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to Perform Seated One-arm Dumbbell Palms-up Wrist Curl
  1. Sit on a flat bench with a dumbbell in your right hand.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
  4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
  5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
  6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Seated One-arm Dumbbell Palms-up Wrist Curl Alternatives

Best Match
Dumbbell Over Bench One Arm Wrist Curl

1. Dumbbell Over Bench One Arm Wrist Curl

99.9% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
  2. Rest your forearm on the bench with your wrist hanging off the edge.
  3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Over Bench One Arm Neutral Wrist Curl

2. Dumbbell Over Bench One Arm Neutral Wrist Curl

96% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.
  2. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.
Seated One-Arm Dumbbell Palms-Down Wrist Curl

3. Seated One-Arm Dumbbell Palms-Down Wrist Curl

96% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a flat bench with a dumbbell in your right hand.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
  4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
  5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
Dumbbell One Arm Wrist Curl

4. Dumbbell One Arm Wrist Curl

95% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
  3. Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
  4. Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
  5. Repeat for the desired number of repetitions, then switch to the other hand.
Dumbbell Over Bench Wrist Curl

5. Dumbbell Over Bench Wrist Curl

93% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
  2. Allow your wrists to hang over the edge of the bench.
  3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
  4. Pause for a moment, then slowly lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.
Seated Palm-Up Barbell Wrist Curl

6. Seated Palm-Up Barbell Wrist Curl

93% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.
Dumbbell Over Bench Neutral Wrist Curl

7. Dumbbell Over Bench Neutral Wrist Curl

89% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
  3. Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Seated Palms-Down Barbell Wrist Curl

8. Seated Palms-Down Barbell Wrist Curl

89% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.
Dumbbell Seated Palms Up Wrist Curl

9. Dumbbell Seated Palms Up Wrist Curl

88% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
  4. Pause for a moment, then lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell One Arm Seated Neutral Wrist Curl

10. Dumbbell One Arm Seated Neutral Wrist Curl

87% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
  2. Rest your forearm on your thigh, allowing your wrist to hang off the edge.
  3. Keeping your forearm stationary, curl your wrist upward as far as possible.
  4. Pause for a moment at the top, then slowly lower your wrist back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other hand.

Why You Might Need a Seated One-arm Dumbbell Palms-up Wrist Curl Alternative

You may need substitutes for wrist pain, limited equipment, or to vary stimulus. The seated palms-up curl isolates wrist flexors but can irritate distal flexor tendons or fail to provide progressive overload for grip capacity. Swapping to a wrist roller or farmer’s walk redistributes load across finger flexors and forearm stabilizers, while a bilateral barbell curl allows heavier, safer loading. Cue: when choosing a replacement, anchor the forearm on a bench or thigh to prevent elbow movement and use a slow 2-0-2 tempo to emphasize concentric wrist flexion and controlled eccentric lengthening of the flexor group.

How to Choose the Right Substitute

Match your substitute to equipment, goals, and biomechanics. If you want pure wrist-flexor isolation, use seated or bench-supported palms-up wrist curls with light-to-moderate load; cue: keep the elbow fixed and wrist movement isolated. For grip and overall forearm development pick wrist rollers and farmer’s walks, these engage extrinsic finger flexors and wrist extensors under tension. Consider grip position: supination emphasizes flexor carpi radialis/ulnaris, neutral grips shift load to brachioradialis. Select a movement that lets you progress load or time under tension while avoiding painful end-range wrist positions.

Frequently Asked Questions

What muscles does Seated One-arm Dumbbell Palms-up Wrist Curl work?

The exercise primarily targets wrist flexors: flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, with secondary activation of finger flexors. Cue: keep the forearm supported and elbow stationary to isolate wrist flexion and avoid recruiting biceps or shoulder muscles.

What is the best bodyweight alternative to Seated One-arm Dumbbell Palms-up Wrist Curl?

Towel or fingertip hangs on a pull-up bar are the best bodyweight options because they challenge grip and isometrically load forearm flexors. Cue: maintain scapular depression and full elbow extension to maximize forearm and finger flexor activation while protecting the shoulder.

Can I build muscle without doing Seated One-arm Dumbbell Palms-up Wrist Curl?

Yes. Use progressive overload with alternatives like wrist rollers, heavier bilateral wrist curls, hammer curls, and farmer’s walks to stimulate the same forearm motor units. Cue: emphasize controlled eccentrics and increase load, reps, or time under tension to drive hypertrophy in the wrist flexors and grip musculature.

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