Seated One-Arm Dumbbell Forearm Twist with Forearms on Thighs

Differentiation: Mechanics

This variation of a wrist curl is unique. Here is how: you also rotate the dumbbell side to side - | instead of upward and downward. This movement recruits the flexor | and extensor muscles in your forearm. Your arm is anchored on your knee. This position makes your forearm work harder in order to keep the dumbbell balanced. Maintaining balance increases the work done by your forearms even more. 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.

Starting Position

To get into starting position, do this...

1) Locate a flat bench.

2) Obtain one dumbbell.

3) Position the dumbbell on the floor - in front of a short side of the bench.

4) Straddle the end of the bench.

5) Place your feet flat on the floor, approximately shoulder-width apart.

6) Lean forward slightly.

7) Reach down and grasp the dumbbell in one hand.

8) Hang the dumbbell over your left knee with the side of your left elbow resting on your kneecap. Use a hammer grip - with your palm facing inward.

9) Allow your forearm and the dumbbell to hang straight down.

10) Position your other hand secure on your other knee for support.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you rotate the dumbbell 90 degrees

3) ...until the dumbbell is parallel to the floor.

4) Then, inhale as you rotate the dumbbell

5) ...until the dumbbell is again perpendicular to the floor.

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 your thighs 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.

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