Demo & instructions
Dumbbell Wrist Curl
Also known as: Seated Dumbbell Wrist Curl, Palms-Up Wrist Curl
Instructions
A small, focused lift where only your wrists move, curling a pair of dumbbells with your palms facing up. It builds the underside of the forearm and supports a stronger grip.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Sit on a bench holding a light dumbbell in each hand, palms facing up.
- 2Rest your forearms along your thighs so your wrists hang just past your knees.
- 3Lean forward slightly so your forearms stay pinned in place.
Execution
- 1Let your wrists bend back slowly so the dumbbells lower toward the floor.
- 2Curl your knuckles up toward the ceiling as far as they comfortably go.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
