Dumbbell Seated Palms-Up Wrist Curl
Build forearm strength! This seated wrist curl isolates muscles for a focused workout. Use dumbbells and feel the burn.
The Dumbbell Seated Palms-Up Wrist Curl mainly works the forearms, with help from the biceps and triceps. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Seated Palms-Up Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors); Forearm Flexor (brachioradialis)
Secondary
Biceps (biceps brachii); Triceps (triceps brachii)
Dumbbell Seated Palms-Up Wrist Curl Variations and Alternatives
How to do the Dumbbell Seated Palms-Up Wrist Curl
Starting Position:
Sit on a flat bench or chair with your feet flat on the floor, shoulder-width apart.
Hold a dumbbell in each hand, with your palms facing up and your arms resting on your thighs.
Hand Positioning:
Let your wrists hang over your knees so that the palms are facing up and the dumbbells are resting comfortably in your grip.
Movement:
Slowly curl the dumbbells upward by flexing from your wrists.
Keep your forearms stationary and only move your wrists to lift the dumbbells.
Squeeze your forearm muscles at the top of the movement.
Lowering Phase:
Gradually lower the dumbbells back to the starting position, allowing your wrists to extend fully.
Control the movement to ensure you don’t drop the weights.
Repetitions:
Perform 10 to 15 repetitions, resting for a short period between sets.
Aim for 2 to 3 sets total, depending on your fitness level.
Tips:
Focus on maintaining good posture throughout the exercise. Keep your back straight and avoid slouching.
If you experience discomfort in your wrists, reduce the weight of the dumbbells or take a break.
Ensure smooth and controlled movements to target the forearm muscles effectively.
Dumbbell Seated Palms-Up Wrist Curl FAQs
What muscles does the Dumbbell Seated Palms-Up Wrist Curl work?
The Dumbbell Seated Palms-Up Wrist Curl mainly works the forearms, with help from the biceps and triceps. The main muscles are the wrist flexors and brachioradialis.
What equipment do you need for the Dumbbell Seated Palms-Up Wrist Curl?
Dumbbells or exercise bench.
What workout day should the Dumbbell Seated Palms-Up Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Seated Palms-Up Wrist Curl variations and alternatives?
Similar exercises include the Barbell Bench Palms-Up Wrist over Curl, Barbell Bench Palms-Down Wrist over Curl, Dumbbell Bench Single-Arm Neutral Wrist Curl and Dumbbell Behind-Back Finger Curl.
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