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

The Seated One-arm Dumbbell Palms-up Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Crab Twist Toe Touch, the Captains Chair Straight Leg Raise and the Incline Twisting Sit-up.

Updated Ranked by our 12-factor similarity model How it works

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

3 substitutes, ranked by how closely each one matches the Seated One-arm Dumbbell Palms-up Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Crab Twist Toe TouchPlay demonstration

    1. Crab Twist Toe Touch

    34% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the forearms.

    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated One-arm Dumbbell Palms-up Wrist Curl
    • Balance: harder to stay steady on than the Seated One-arm Dumbbell Palms-up Wrist Curl
  2. Captains Chair Straight Leg RaisePlay demonstration

    2. Captains Chair Straight Leg Raise

    31% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
  3. Incline Twisting Sit-upPlay demonstration

    3. Incline Twisting Sit-up

    30% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated

Seated One-arm Dumbbell Palms-up Wrist Curl FAQ

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.

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