Seated Dumbbell Palms-Up Wrist Curl

ForearmsDumbbellBeginnerIsolation

Seated Dumbbell Palms-Up Wrist Curl — start position — START

Seated Dumbbell Palms-Up Wrist Curl — finish position — FINISH

How to do it

01Start out by placing two dumbbells on the floor in front of a flat bench.
02Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
03Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
04Start out by curling your wrist upwards and exhaling.
05Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
06Repeat for the recommended amount of repetitions.
07When finished, simply lower the dumbbells to the floor.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

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