Forearms · Dumbbell · Beginner

How to do 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.

Dumbbell Seated Palms Up Wrist Curl demonstration

Primary muscle: Forearms
Also works: Biceps and Shoulders
Equipment: Dumbbell
Level: Beginner
Category: Forearms

How to do Dumbbell Seated Palms Up Wrist Curl, step by step

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.

Muscles worked

Dumbbell Seated Palms Up Wrist Curl works your forearms as the main mover, with help from your biceps and shoulders.

Track Dumbbell Seated Palms Up Wrist Curl in SPLYT

Dumbbell Seated Palms Up Wrist Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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