Seated Dumbbell Palms-Up Wrist Curl
Trains the Forearm Flexors.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Sit on the end of a flat bench with a light dumbbell in each hand, feet flat on the floor.
- Rest your forearms along your thighs with the wrists just past your knees, palms facing up.
- Let the dumbbells roll back so the wrists extend and the weight settles toward your fingers.
- Curl the wrists up as far as they will go, closing the hands as the dumbbells roll back into the palms.
- Squeeze briefly at the top.
- Lower under control back into the stretch.
Common mistakes
- Lifting the forearms off the thighs. The thighs fix the forearm so only the wrist moves; forearms coming up turns it into a small curl.
- Skipping the roll to the fingers. Letting the dumbbells roll down and closing the hand to bring them back is where the grip work is, and it is most of what the exercise offers.
- Going heavy. The wrist travels through a short range against a long hand lever, and a heavy dumbbell mostly gets held rather than curled.
- Expecting it to train the whole forearm. Palms up loads the flexors on the inside of the forearm; the extensors on the outside need the palms-down version.