Dumbbell Seated Palms Up Wrist Curl

Dumbbell Seated Palms Up Wrist Curl

The Dumbbell Seated Palms Up Wrist Curl is an excellent exercise that targets the muscles in your forearms and helps to strengthen and tone your wrists. This exercise primarily focuses on the wrist extensors, which are crucial for maintaining wrist stability and preventing injury. To perform this exercise, you will need a dumbbell and a bench or a sturdy chair. Begin by sitting on the edge of the bench with your feet flat on the floor and your back in a neutral position. Hold the dumbbell in one hand and rest your forearm on your thigh, ensuring that your palm is facing upwards. Next, slowly lower the dumbbell towards the floor by allowing your wrist to bend. You should feel a stretch in your wrist extensors as you lower the weight. Once you reach a comfortable stretch, reverse the motion and curl your wrist upwards, bringing the dumbbell towards your body. Be careful not to use momentum or excess shoulder movement during this exercise. It is important to maintain control and perform the movement in a slow and controlled manner. Aim for 2-3 sets of 12-15 repetitions on each side, gradually increasing the weight as you progress. Remember to breathe evenly throughout the exercise and avoid straining your wrists or using excessive weight. Incorporating the Dumbbell Seated Palms Up Wrist Curl into your fitness routine can help improve your grip strength, forearm endurance, and overall wrist stability. Whether you're an athlete looking to enhance your performance or someone seeking to strengthen your wrists, this exercise is a valuable addition to your workouts.


  • Sit down on a flat bench with a dumbbell in each hand, resting on your thighs.
  • Brace your core and lower your wrists so the dumbbells roll down to your fingertips.
  • Curl your wrists up as far as possible, lifting the dumbbells as high as you can.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • Slowly lower the dumbbells back down to the starting position, allowing the weight to roll back down to your fingertips.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • Use a weight that challenges you but allows for proper form.
  • Engage your forearms by keeping your wrists straight throughout the exercise.
  • Go slow and controlled, focusing on the contraction of your forearms.
  • Maintain a neutral spine and proper posture to prevent strain on your back.
  • Exhale as you curl your wrists up and inhale as you lower them down.
  • Start with lighter weights and progressively increase as you gain strength.
  • Add variety by alternating between seated and standing variations of the exercise.
  • Incorporate wrist curls into your regular arm or upper body workout routine.
  • Listen to your body and take breaks as needed to prevent overexertion or injury.
  • Ensure proper nutrition and hydration to support muscle growth and recovery.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine