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Seated Dumbbell Palms-Up Wrist Curl

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


5.9

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Seated Dumbbell Palms-Up Wrist Curl Images

Seated Dumbbell Palms-Up Wrist Curl
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Seated Dumbbell Palms-Up Wrist Curl
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Seated Dumbbell Palms-Up 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 up. 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.



Alternative Exercises For Seated Dumbbell Palms-Up Wrist Curl

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of people found this review helpful

Review: Seated Dumbbell Palms-Up Wrist Curl

Exercise Rating
1/10

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.



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of people found this review helpful

Review: Seated Dumbbell Palms-Up Wrist Curl

Exercise Rating
5/10

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.



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of people found this review helpful

Review: Seated Dumbbell Palms-Up Wrist Curl

Exercise Rating
2/10

Apr 11, 2011 10:52 PM: Use a bench



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Review: Seated Dumbbell Palms-Up Wrist Curl

Exercise Rating
3/10

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.



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Review: Seated Dumbbell Palms-Up Wrist Curl

Exercise Rating
1/10

Jun 7, 2010 5:48 PM: The video is wrong!!! please replace it with the correct one!



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of people found this review helpful

Review: Seated Dumbbell Palms-Up Wrist Curl

Exercise Rating
1/10

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



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