Seated One-Arm Dumbbell Palms-Down Wrist Curl

Curl de Muñeca Pronado a Una Mano Sentado

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Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

forearms

Sit on a flat bench with a dumbbell in your right hand.
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
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.
Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
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.
Perform for the recommended amount of repetitions, switch arms and repeat the movement.

Siéntate en un banco plano con una mancuerna en la mano derecha.
Pies planos y separados ligeramente más que los hombros.
Inclínate y coloca el antebrazo derecho sobre el muslo derecho con la palma abajo. La muñeca en el borde de la rodilla. Esta será tu posición inicial.
Baja la mancuerna lo más posible con agarre firme inhalando.
Curva la mancuerna lo más alto posible contrayendo los antebrazos exhalando. Mantén la contracción un segundo. Solo la muñeca se mueve.
Repite y cambia de brazo.