TETSUDumbbell Seated Palms Up Wrist Curl
The Dumbbell Seated Palms Up Wrist Curl is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Seated Palms Up Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Pause for a moment, then lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Palms Up Wrist Curl work?
The Dumbbell Seated Palms Up Wrist Curl primarily targets the forearms. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Seated Palms Up Wrist Curl?
You need a dumbbell to perform the Dumbbell Seated Palms Up Wrist Curl.
How many sets and reps of the Dumbbell Seated Palms Up Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Palms Up Wrist Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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