Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl is a strength - palms-up wrist flexion exercise involving Forearm flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm flexors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - palms-up wrist flexion
Exercise technique
- Position
Sit at the end of a bench with your feet planted.
- Forearms
Support both forearms on your thighs.
- Palms
Hold the dumbbells with your palms facing up.
- Wrists
Extend your hands slightly beyond your knees.
- Curl
Keep your forearms fixed and bend your palms toward you.
- Pause
Squeeze briefly at a comfortable top angle.
- Return
Lower the dumbbells slowly to the bottom angle while maintaining your grip.
Key technique points
- Keep your elbows on your thighs.
- Start with a small wrist range.
- Do not turn your hands sideways.
- Control the dumbbells independently.
- Exhale as you curl.
- Do not fully open your fingers under load.
Common mistakes
Lifting the forearm
Do not enlarge the wrist curl through elbow flexion.
Letting the dumbbell roll to the fingers
Do not turn this firm-grip variation into uncontrolled finger opening.
Wrist drifting sideways
Do not add an unnecessary sideways angle to wrist flexion.
Bouncing at the bottom
Do not rebound from the bottom stretch.
Swaying the torso
Do not generate body momentum despite thigh support.
Choosing excessive weight
Do not lose full control and load the joint at its end range.
Frequently asked questions
Seated Dumbbell Palms-Up Wrist Curl: why is “Lifting the forearm” a mistake?
Do not enlarge the wrist curl through elbow flexion.
Seated Dumbbell Palms-Up Wrist Curl: why is “Letting the dumbbell roll to the fingers” a mistake?
Do not turn this firm-grip variation into uncontrolled finger opening.
Seated Dumbbell Palms-Up Wrist Curl: why is “Wrist drifting sideways” a mistake?
Do not add an unnecessary sideways angle to wrist flexion.
Seated Dumbbell Palms-Up Wrist Curl: why is “Bouncing at the bottom” a mistake?
Do not rebound from the bottom stretch.
Seated Dumbbell Palms-Up Wrist Curl: why is “Swaying the torso” a mistake?
Do not generate body momentum despite thigh support.
Seated Dumbbell Palms-Up Wrist Curl: why is “Choosing excessive weight” a mistake?
Do not lose full control and load the joint at its end range.
What should I focus on when doing Seated Dumbbell Palms-Up Wrist Curl?
Keep your elbows on your thighs. Start with a small wrist range. Do not turn your hands sideways. Control the dumbbells independently. Exhale as you curl. Do not fully open your fingers under load.
Related exercises
- Cable Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.