Seated Dumbbell Palms-Up Wrist Curl

Technique

How to perform Seated Dumbbell Palms-Up 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 up and your wrists free beyond your knees.
3. Keep your forearms still and your grip closed as you curl your palms upward through the wrists.
4. Lower the dumbbells through the wrists under control without adding an elbow curl or rolling the weights into your fingertips.
5. Repeat the wrist motion, then place the dumbbells down when finished.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.