Seated Dumbbell Palms-Down Wrist Curl

A forearm isolation exercise targeting the wrist extensors to build forearms strength and prevent imbalances.

Instructions

1. Place two dumbbells on the floor in front of a flat bench.
2. Sit down on the edge of the bench with your legs at approximately shoulder width.
3. Keep your feet firmly planted on the ground for stability.
4. Grip both dumbbells and bring them up so your forearms are resting flat against your thighs.
5. Position your palms facing downward with your wrists hanging slightly off the edge of your thighs.
6. Keep your forearms stationary against your thighs throughout the entire movement.
7. Curl your wrists upward against gravity, exhaling as you perform this movement.
8. Raise the dumbbells as high as your wrist range of motion allows.
9. Pause for one second at the top of the movement.
10. Slowly lower your wrists back down to the starting position while inhaling.
11. Repeat for the prescribed number of repetitions.
12. Lower the dumbbells to the floor when finished.

Tips

• Keep your forearms completely stationary on your thighs—only wrist movement should occur
• Do not allow your forearms to lift off your thighs during the exercise
• Control the descent as much as the ascent for maximum forearm extensor development
• This exercise targets the top side of the forearms
• The wrist extensors are often neglected but are important for wrist health and grip strength
• Start with light weight until you master the movement pattern