Start out by placing two dumbbells on the floor in front of a flat bench.
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.
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 up. Your wrists should be hanging over the edge of your thighs.
Start out by curling your wrist upwards and exhaling.
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.
Repeat for the recommended amount of repetitions.
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.
Alternative Exercises For Seated Dumbbell Palms-Up Wrist Curl
May 29, 2016 5:35 PM:
Ok this is a great exercise , but should be done on a bench or seat for better contraction and stability.I have really noticed a diffrence in my arms performing this exercise and up to 30 kg dumbells .When you cantract you really want to focus on that full stretch all the way down and up .It is really...+See More
Ok this is a great exercise , but should be done on a bench or seat for better contraction and stability.I have really noticed a diffrence in my arms performing this exercise and up to 30 kg dumbells .When you cantract you really want to focus on that full stretch all the way down and up .It is really a great exercise but i recommend doing each dumbell seprate at a time high intensity ,full range of motion , about 12 to 15 reps till you feel the burn.-See Less
Jun 5, 2014 2:14 PM:
I tried this, do not want, do not recommend. As mentioned, your legs just aren't stable enough for it and there are better ways with better payoff and less risk of injury.
I tried this, do not want, do not recommend. As mentioned, your legs just aren't stable enough for it and there are better ways with better payoff and less risk of injury.-See Less
Nov 21, 2011 12:26 PM:
It's a good exercise to do on lite days and DEFINATELY use a bench for this one. Or at least the top of a seat.
It's a good exercise to do on lite days and DEFINATELY use a bench for this one. Or at least the top of a seat.-See Less
Jan 13, 2011 6:38 AM:
its better to do wrist curls with your arm on a bench. this is not the best way to do this exercise.
its better to do wrist curls with your arm on a bench. this is not the best way to do this exercise.-See Less
Jun 7, 2010 5:48 PM:
The video is wrong!!! please replace it with the correct one!
The video is wrong!!! please replace it with the correct one!-See Less
Nov 7, 2009 2:54 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
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-See Less
May 29, 2016 5:35 PM:
Ok this is a great exercise , but should be done on a bench or seat for better contraction and stability.I have really noticed a diffrence in my arms performing this exercise and up to 30 kg dumbells .When you cantract you really want to focus on that full stretch all the way down and up .It is really...+See More
Ok this is a great exercise , but should be done on a bench or seat for better contraction and stability.I have really noticed a diffrence in my arms performing this exercise and up to 30 kg dumbells .When you cantract you really want to focus on that full stretch all the way down and up .It is really a great exercise but i recommend doing each dumbell seprate at a time high intensity ,full range of motion , about 12 to 15 reps till you feel the burn.-See Less
Jun 5, 2014 2:14 PM:
I tried this, do not want, do not recommend. As mentioned, your legs just aren't stable enough for it and there are better ways with better payoff and less risk of injury.
I tried this, do not want, do not recommend. As mentioned, your legs just aren't stable enough for it and there are better ways with better payoff and less risk of injury.-See Less
Nov 21, 2011 12:26 PM:
It's a good exercise to do on lite days and DEFINATELY use a bench for this one. Or at least the top of a seat.
It's a good exercise to do on lite days and DEFINATELY use a bench for this one. Or at least the top of a seat.-See Less
Jan 13, 2011 6:38 AM:
its better to do wrist curls with your arm on a bench. this is not the best way to do this exercise.
its better to do wrist curls with your arm on a bench. this is not the best way to do this exercise.-See Less
Jun 7, 2010 5:48 PM:
The video is wrong!!! please replace it with the correct one!
The video is wrong!!! please replace it with the correct one!-See Less
Nov 7, 2009 2:54 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
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-See Less
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of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Jul 31, 2016 2:49 PM: It works.
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
May 29, 2016 5:35 PM: Ok this is a great exercise , but should be done on a bench or seat for better contraction and stability.I have really noticed a diffrence in my arms performing this exercise and up to 30 kg dumbells .When you cantract you really want to focus on that full stretch all the way down and up .It is really...+See More
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Jan 31, 2015 1:04 AM: simple and effective !!
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Jan 31, 2015 1:04 AM: simple and effective !!
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Jun 5, 2014 2:14 PM: I tried this, do not want, do not recommend. As mentioned, your legs just aren't stable enough for it and there are better ways with better payoff and less risk of injury.
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Nov 21, 2011 12:26 PM: It's a good exercise to do on lite days and DEFINATELY use a bench for this one. Or at least the top of a seat.
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Apr 11, 2011 10:52 PM: Use a bench
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Jan 13, 2011 6:38 AM: its better to do wrist curls with your arm on a bench. this is not the best way to do this exercise.
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Jun 7, 2010 5:48 PM: The video is wrong!!! please replace it with the correct one!
of people found this review helpful
Review: Seated Dumbbell Palms-Up Wrist Curl
Nov 7, 2009 2:54 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