Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Seated Palms Up Wrist Curl

    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. 1

      Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.

    2. 2

      Rest your forearms on your thighs, allowing your wrists to hang off the edge.

    3. 3

      Slowly curl your wrists upward, squeezing your forearms at the top of the movement.

    4. 4

      Pause for a moment, then lower your wrists back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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