Seated Dumbbell Palms-Down Wrist Curl
Muscles worked
Instructions
- 1Start out by placing two dumbbells on the floor in front of a flat bench.
- 2Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
- 3Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
- 4Start out by curling your wrist upwards and exhaling.
- 5Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 6Repeat for the recommended amount of repetitions.
- 7When finished, simply lower the dumbbells to the floor.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Dumbbell Palms-Down Wrist Curl
The seated dumbbell palms-down wrist curl targets the forearm extensors, often neglected in favor of the flexors worked by the classic palms-up wrist curl. Sitting on the edge of a bench with your forearms resting on your thighs and your wrists hanging over the edge, you curl your wrists upward while keeping your forearms perfectly still, then lower them back under control to a full stretch. This isolated, short-range movement strengthens grip, stabilizes the wrist, and helps balance forearm development between flexion and extension.
check_circleBenefits
- check_circleStrengthens the forearm extensors, often neglected
- check_circleImproves wrist stability and health
- check_circleEffectively complements the classic flexion wrist curl
lightbulbExecution tips
- lightbulbKeep your forearms perfectly still on your thighs
- lightbulbUse a light load — the range of motion is intentionally small
- lightbulbCurl the wrists up as high as possible under control
- lightbulbLower to a full stretch before curling back up
warningCommon mistakes
- warningLoading too heavy and shortening the range of motion
- warningLetting the forearms move during the movement
- warningRushing without control
- warningNot lowering to a full stretch
helpFrequently asked questions
Why do this curl in addition to the classic palms-up wrist curl?expand_more
It targets the forearm extensors rather than the flexors, balancing out wrist development.
What weight should I use?expand_more
Stay light — the extensors are naturally weaker than the flexors, so range of motion and control matter most.
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