Seated Dumbbell Palms-Up Wrist Curl

A forearm isolation exercise targeting the wrist flexors to develop forearms strength and underside forearm development.

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 and support.
4. Grip both dumbbells and bring them up so your forearms are resting flat against your thighs.
5. Position your palms facing upward 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, 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
• This exercise targets the underside of the forearms where the wrist flexors are located
• Control both the lifting and lowering phases equally
• This movement is essential for grip strength and forearm development
• Start with light weight to establish proper form before increasing load