dumbbell seated palms up wrist curl
dumbbell seated palms up wrist curl — highlighted muscle: forearms

Muscles worked

forearms, biceps, shoulders

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dumbbell seated palms up wrist curl

Body part
lower arms
Equipment
dumbbell
Target muscle
forearms
Muscle group
biceps

Secondary muscles

bicepsshoulders

How to perform it

  1. 1

    Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.

  2. 2

    Rest your forearms on your thighs, allowing your wrists to hang off the edge.

  3. 3

    Slowly curl your wrists upward, squeezing your forearms at the top of the movement.

  4. 4

    Pause for a moment, then lower your wrists back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

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