Seated Dumbbell Palms-Up Wrist Curl
Works the forearms.
- Primary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Forearms exercises
- Dumbbell Lying Pronation Dumbbell
- Dumbbell Lying Supination Dumbbell
- Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell
- Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell
- Seated Dumbbell Palms-Down Wrist Curl Dumbbell
- Seated One-Arm Dumbbell Palms-Down Wrist Curl Dumbbell
- Seated One-Arm Dumbbell Palms-Up Wrist Curl Dumbbell