Seated Dumbbell Palms-Up Wrist CurlMuscles Worked
The seated palms-up wrist curl works your forearms, focusing on the wrist flexors on the underside of the forearm. Resting your forearms on your thighs keeps the elbows quiet, and holding a dumbbell in each hand means each side does its own work.
PrimaryForearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Sit on the end of a bench with your feet flat and about shoulder width apart, holding a dumbbell in each hand.
- Lay your forearms along your thighs with your palms facing up and your wrists just past your knees.
- Let the dumbbells lower toward the floor, allowing your fingers to open slightly for a fuller stretch.
- Close your hands and curl the dumbbells up by flexing your wrists, keeping your forearms in contact with your thighs.
- Squeeze for a moment at the top, then lower slowly to the stretched position.
Form tips
- Keep your forearms glued to your thighs so the wrists, not the elbows or shoulders, move the weight.
- Choose a weight you can lower slowly, because bouncing out of the bottom takes the work away from the forearm.
- If your wrists hang at an awkward angle, slide your forearms forward or back until the movement feels smooth.
Why it made the list
No. 9 of 10
Best Forearm Exercises
Seated dumbbell wrist curl isolates the wrist flexors with individual arm control.
More forearm exercises
See it on your own body map
Log your Seated Dumbbell Palms-Up Wrist Curl sets in KasMaker and watch your forearms fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
