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Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Down Wrist Curl is a beginner isolation dumbbell exercise that mainly works your forearms.

💪 Forearms🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Seated Dumbbell Palms-Down Wrist Curl: starting position
Starting position
Seated Dumbbell Palms-Down Wrist Curl: end position
End position

How to do the seated dumbbell palms-down wrist curl

  1. Start out by placing two dumbbells on the floor in front of a flat bench.
  2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  6. Repeat for the recommended amount of repetitions.
  7. When finished, simply lower the dumbbells to the floor.

Muscles worked

Primary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Seated Dumbbell Palms-Down Wrist Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerCable Wrist CurlCable · BeginnerPlate PinchOther · IntermediateBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the seated dumbbell palms-down wrist curl work?

It mainly works your forearms.

How many sets and reps of seated dumbbell palms-down wrist curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the seated dumbbell palms-down wrist curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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