Forearms exercise · dumbbell
Dumbbell Seated Palms Up Wrist Curl
The dumbbell seated palms up wrist curl is a dumbbell exercise that targets the forearms, with the biceps and shoulders assisting.
How to do the dumbbell seated palms up wrist curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Pause for a moment, then lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and shoulders work as secondary muscles. See all forearm exercises or every dumbbell exercise.
