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Seated Dumbbell Palms-Down Wrist Curl

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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Seated Dumbbell Palms-Down Wrist Curl Images

Seated Dumbbell Palms-Down Wrist Curl
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Seated Dumbbell Palms-Down Wrist Curl
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Seated Dumbbell Palms-Down Wrist Curl Guide

Main Muscle: Forearms

  1. Start out by placing two dumbbells on the floor in front of a flat bench.
  2. Sit 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.
  3. Use 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 down. Your wrists should be hanging over the edge of your thighs.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly 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.
  6. Repeat for the recommended amount of repetitions.
  7. When finished, simply lower the dumbbells to the floor.

Variations:

  • This exercise can also be performed using a barbell instead of a dumbbell.
  • You can also focus on one arm at a time to isolate the forearms.



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of people found this review helpful

Review: Seated Dumbbell Palms-Down Wrist Curl

Exercise Rating
8/10

Aug 12, 2013 6:46 PM: n/c



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Review: Seated Dumbbell Palms-Down Wrist Curl

Exercise Rating
10/10

Feb 22, 2011 5:34 PM: Helps keeping your back straight with no need to occupy the bench.



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Tip: Seated Dumbbell Palms-Down Wrist Curl

Exercise Rating
9/10

Feb 15, 2010 3:55 AM: Since the wheel always has tension regardless if your holding the roller in front of you or if you have your arms relaxed at your waist the exercise is the same.I recommend standing on your weight bench(to keep a long rope), keep the wrist roller at your waist with shoulders relaxed and just roll with...+See More



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Review: Seated Dumbbell Palms-Down Wrist Curl

Exercise Rating
10/10

Feb 1, 2010 4:50 PM: Bad form in the video but great work our the forearms



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Review: Seated Dumbbell Palms-Down Wrist Curl

Exercise Rating
8/10

Jan 3, 2010 12:36 AM: Impeccable and easy



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Review: Seated Dumbbell Palms-Down Wrist Curl

Exercise Rating
1/10

Nov 7, 2009 2:53 AM: Absolutely not recomemded. Your leg (in this picture) is not stable enough to properly do this exercise without the risk of injury to the wrist. It allows for too much movement where it should be stable and strict in form



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