Kneeling One-Arm Dumbbell with downward angled-Arm
Differentiation: Mechanics
This variation of a wrist curl is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each forearm individually. You are also on your knees | with your working forearm hanging at a downward angle over the edge of the bench. This position limits your ability to cheat by using momentum from your body or arms, | (like you might do when performing a seated wrist curl). This hanging downward angle | forces your outer forearms to do all of the work.
Starting Position
To get into starting position, do this...
1) Locate a flat bench.
2) Obtain one dumbbell.
3) Place the dumbbell on its end - on one side of the bench.
4) On the opposite side, kneel over the side of the bench - so your body is facing the bench.
5) Grasp the dumbbell with your hand.
6) Rest your elbow on the edge of the bench and allow your forearm and the dumbbell to hang straight down, - with your palms facing down.
7) Place the other forearm flat on the pad and parallel to the edge of the bench for support.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling your wrists...
3) ...upward.
4) Inhale while lowering your wrists...
5) ...back down to the starting position.
6) Repeat reps for a full set using that arm.
7) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your forearm stationary on the bench during the curling and lowering movement. Focus on only moving your wrist.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 |
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