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All exercises

Dumbbell seated palms up wrist curl

Beginner

Dumbbell seated palms up wrist curl is a isolation dumbbell exercise for the forearms, also working the biceps and front delts.

What it works

Primary muscle

Forearms

Also works

BicepsFront delts

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Barbell palms up wrist curl over a benchBarbell
  • Barbell standing back wrist curlBarbell
  • Dumbbell one arm seated neutral wrist curlDumbbell
  • Dumbbell over bench one arm wrist curlDumbbell
  • Dumbbell one arm wrist curlDumbbell
  • Dumbbell reverse wrist curlDumbbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restDumbbell seated palms up wrist curl

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