Seated Dumbbell Palms-Down Wrist Curl

Technique

How to perform Seated Dumbbell Palms-Down Wrist Curl

1. Sit on a bench holding a dumbbell in each hand, with both feet on the floor.
2. Rest your forearms on your thighs with your palms down and your wrists free beyond your knees.
3. Keep your forearms still as you extend your wrists to raise the backs of your hands.
4. Lower the dumbbells through the wrist under control without rolling them into your fingers or swinging your elbows.
5. Repeat the wrist motion, then place the dumbbells down when finished.

Programming relevance

Muscles involved

Primary targets: Extensor Carpi Ulnaris.