PlanWorkouts

Exercise 0401 · REF 2dImyQ8

Dumbbell Seated Palms Up Wrist Curl exercise animation

Dumbbell Seated Palms Up Wrist Curl

Category
Lower Arms
Equipment
Dumbbell
Target
Forearms

A pure forearm-flexor exercise — palms up, wrist curling the dumbbell through a short range while the forearm rests on the thigh or a bench for support. It's easy to overtrain here because the range of motion is so small and the temptation is to bounce the weight; slowing down and pausing at the top does more for growth and grip strength than adding load.

How to Do the Dumbbell Seated Palms Up Wrist Curl

  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
  4. Pause for a moment, then lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Palms Up Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have dumbbell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Dumbbell Seated Palms Up Wrist Curl work?
The Dumbbell Seated Palms Up Wrist Curl primarily targets the forearms, with the biceps and shoulders assisting.
What equipment do I need for the Dumbbell Seated Palms Up Wrist Curl?
The Dumbbell Seated Palms Up Wrist Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Palms Up Wrist Curl?
If you don't have access to a dumbbell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.