Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl is a strength - supported wrist extension exercise involving Forearm extensors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm extensors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - supported wrist extension
Exercise technique
- Sit
Sit at the end of a bench with your feet shoulder-width apart.
- Support
Place your forearms on your thighs.
- Grip
Hold the dumbbells with your palms facing down.
- Clearance
Leave your wrists free just beyond your knees.
- Lift
Extend only through your wrists to raise the backs of your hands.
- Lower
Lower the dumbbells slowly to a comfortable bottom angle.
- Finish
Maintain forearm support and lower the weights to the floor under control.
Key technique points
- Keep your forearms on your thighs.
- Choose light dumbbells.
- Do not let your wrists drift sideways.
- Move both hands at the same speed.
- Maintain a secure grip.
- Exhale as you lift.
Common mistakes
Moving the elbow
Do not replace wrist extension with a whole-arm lift.
Bending the wrist sideways
Do not let the dumbbells drift toward the thumb or little-finger side.
Lowering too far
Do not force the comfortable joint range.
Holding too much weight
Do not bypass wrist movement with short jolts.
Loosening the grip
Do not let the dumbbell slide toward your fingertips.
Dropping the weights
Do not release the weights uncontrollably from thigh support at the end of the set.
Frequently asked questions
Seated Dumbbell Palms-Down Wrist Curl: why is “Moving the elbow” a mistake?
Do not replace wrist extension with a whole-arm lift.
Seated Dumbbell Palms-Down Wrist Curl: why is “Bending the wrist sideways” a mistake?
Do not let the dumbbells drift toward the thumb or little-finger side.
Seated Dumbbell Palms-Down Wrist Curl: why is “Lowering too far” a mistake?
Do not force the comfortable joint range.
Seated Dumbbell Palms-Down Wrist Curl: why is “Holding too much weight” a mistake?
Do not bypass wrist movement with short jolts.
Seated Dumbbell Palms-Down Wrist Curl: why is “Loosening the grip” a mistake?
Do not let the dumbbell slide toward your fingertips.
Seated Dumbbell Palms-Down Wrist Curl: why is “Dropping the weights” a mistake?
Do not release the weights uncontrollably from thigh support at the end of the set.
What should I focus on when doing Seated Dumbbell Palms-Down Wrist Curl?
Keep your forearms on your thighs. Choose light dumbbells. Do not let your wrists drift sideways. Move both hands at the same speed. Maintain a secure grip. Exhale as you lift.
Related exercises
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Wrist Roller
- Seated Dumbbell Reverse Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.