Seated palms-down wrist curl

The seated palms-down wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.

Benefits

Builds size and strength in the forearms
Builds strength and flexibility in the wrists
Develops grip strength that carries over to strength in other movements
Training wrist extension can help combat training-induced elbow pain

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Level: Beginner

8.4

Average

Seated palms-down wrist curl Images

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Seated palms-down wrist curl Instructions

Seated palms-down wrist curl muscle diagram

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 down. 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.