Seated Dumbbell Palms-Up 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 up. 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-Up Wrist Curl
The seated dumbbell palms-up wrist curl targets the forearm flexors from a very stable seated position, with the forearms resting directly on the thighs instead of a bench. This seated variation is especially practical since it needs no special bench setup and can be done anywhere with a pair of dumbbells. The movement stays tightly localized at the wrist, guaranteeing strict flexor isolation with no elbow involvement. It's a foundational exercise for building a strong forearm and improving everyday grip strength.
check_circleBenefits
- check_circleStrict isolation of the wrist flexors
- check_circlePractical position requiring no special bench
- check_circleStrengthens everyday grip strength
- check_circleAccessible with just a pair of dumbbells
lightbulbExecution tips
- lightbulbKeep the forearms firmly pressed against your thighs
- lightbulbLet the wrists hang past your knees
- lightbulbCurl the wrist through a full range
- lightbulbControl the descent for the eccentric portion
warningCommon mistakes
- warningLetting the forearms lift off the thighs
- warningUsing a load too heavy that limits the range
- warningMoving the elbows instead of just the wrist
- warningRushing without control
helpFrequently asked questions
Do I need a special bench for this exercise?expand_more
No, a simple flat bench or even a chair works fine since the forearms rest on the thighs.
How many reps should I aim for?expand_more
Between 15 and 20 reps per set, the wrist flexors respond well to higher rep ranges.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.