Exercise library · Forearms

How to Do Seated Dumbbell Palms-Up Wrist Curl

Step-by-step instructions, muscles worked and workouts that use the seated dumbbell palms-up wrist curl.

How to do it

1. Start out by placing two dumbbells on the floor in front of a flat bench.
2. 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.
3. 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.
4. Start out by curling your wrist upwards and exhaling.
5. 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.
6. Repeat for the recommended amount of repetitions.
7. When finished, simply lower the dumbbells to the floor.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.