How to do the Dumbbell Seated Palms Up Wrist Curl
Dumbbell Seated Palms Up Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Dumbbell Seated Palms Up Wrist Curl demonstration · © GymiaFit
Dumbbell Seated Palms Up Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Seated Palms Up Wrist Curl step by step
- 1Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- 2Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- 3Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- 4Pause for a moment, then lower your wrists back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Seated Palms Up Wrist Curl — questions
What muscles does the Dumbbell Seated Palms Up Wrist Curl work?
The Dumbbell Seated Palms Up Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Seated Palms Up Wrist Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Palms Up Wrist Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated Palms Up Wrist Curl?
Dumbbell Finger Curls, Dumbbell One Arm Reverse Wrist Curl, Dumbbell One Arm Seated Neutral Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Palms Up Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.