Dumbbell Seated Palms Up Wrist Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Hold a dumbbell in each hand using a supinated (palms up) grip.
3. Rest your forearms on your thighs or the bench, allowing your wrists to hang just past the edge of your knees or the bench.

How to do it

1. Inhale as you slowly lower the dumbbells toward the floor by extending your wrists as far as comfortably possible.
2. Exhale as you curl the dumbbells upward by flexing your wrists, bringing the palms toward your forearms.
3. Squeeze your forearms at the top of the movement for a one-second pause.
4. Maintain a controlled 2-0-2-0 tempo, focusing on a smooth transition between the stretch and contraction.

Form checklist

• Keep your forearms pressed firmly against your thighs or the bench throughout the entire set.
• Ensure only your wrists are moving; avoid using your biceps or shoulders to swing the weight.
• Use a full range of motion, stretching the flexors at the bottom and contracting fully at the top.
• Maintain a neutral spine and avoid leaning back to create momentum.

Pro tips

• For maximum recruitment, slightly open your fingers at the bottom of the rep to let the dumbbell roll toward your fingertips before curling back up.
• Focus on the mind-muscle connection by visualizing the muscles on the inside of your forearm shortening as you lift.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase focus and prevent the dominant side from overcompensating.
• Incorporate a 3-5 second eccentric (lowering) phase to significantly increase time under tension for the wrist flexors.

Frequently asked

What muscles does the dumbbell seated palms up wrist curl work?

The dumbbell seated palms up wrist curl primarily targets the forearms.

What equipment do you need for the dumbbell seated palms up wrist curl?

The dumbbell seated palms up wrist curl uses dumbbell.

Is the dumbbell seated palms up wrist curl good for beginners?

Yes. The dumbbell seated palms up wrist curl is a beginner-friendly movement and a strong foundation to build on.

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