The dumbbell seated palms up wrist curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It is performed seated, with the forearms resting on the thighs and the wrists curling the dumbbells upward.
Also Works
BicepsShoulders
How to Perform
1
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
2
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
3
Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
4
Pause for a moment, then lower your wrists back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Rest your forearms fully on your thighs with palms facing up and wrists hanging off the knees for full wrist range of motion.
•Let the dumbbells roll to your fingertips at the bottom, then curl wrists and fingers back up for maximum forearm flexor activation.
•Squeeze the forearms at the top of each curl and hold briefly before lowering.
Common Mistakes
•Using partial range of motion by not letting the wrists fully extend and the dumbbells roll to the fingertips.
•Going too heavy and jerking the wrists upward, which strains the tendons.
•Lifting the forearms off the thighs during the curl, adding bicep engagement.