Seated Dumbbell Palms-Up Wrist Curl is an easy weights workout that is mainly targeted at the forearms.

Seated Dumbbell Palms-Up Wrist Curl equipment you need is dumbbells and flat benches. There are many palms-up dumbbell wrist curl variants that you can test out, which may require various kinds of palms-up sitting dumbbell wrist curling equipment or even no equipment whatsoever.

Instructions for Seated Dumbbell Palms-Up Wrist Curl

  • Start by placing two dumbbells onto the floor in front of a bench that is flat.
  • Relax at the edges of a bench with your legs approximately shoulder width apart. Be sure to keep your feet on the ground.
  • Utilize your arms to grasp both dumbbells, then lift them until your forearms are resting on your thighs, with the palms of your hands facing upwards. Your wrists should hang over your thighs.
  • Begin by curling your wrists upwards and exhaling.
  • Then slowly lower the wrists towards the beginning position as you inhale. Inhale as you go through this portion of the exercise. Tips: Your forearms should remain stationary since your wrist is the sole movement required for this exercise.
  • Repeat until you reach the recommended number of repetitions.
  • Once you’re done, simply bring the dumbbells down to the floor.


  • This exercise could be done with a barbell instead of a dumbbell.
  • It is also possible to focus on one arm at a moment to separate the forearms.

Additional Information

  • Make sure your back is straight.
  • Keep your elbows and wrists roughly identical heights. This will help ensure you have resistance across the entire range of movement.
  • Instead of putting your forearms on your knees, put them on a flat bench to ensure that your wrists are extended away from the sides. Check out this second clip.
  • Utilize the seated dumbbell wrist curl to strengthen your forearms and increase the strength of your grip. Be aware that exercises with a heavy amount of wrist curl are a risk for injury. chance because your wrists weren’t built to handle the weights. Therefore, I’d always suggest farmers’ walks, hand grippers as well as static pull-up bars for strengthening your forearms and increasing grip strength.
  • As they degrade the strength of your grip, you should use forearm exercises, such as the wrist curl with a seated dumbbell towards the end of your exercise routine.

Alternates for Seated Dumbbell Palms-Up Wrist Curl

Seated Dumbbell Palms-Up Wrist Curl
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