Seated Dumbbell Palms-Down Wrist Curl

Train your forearms using only dumbbells.

This wrist curl variation emphasizes the top of the forearm. Keep the motion strict and controlled.

Instructions

  1. Sit on a bench holding dumbbells with your forearms resting on your thighs, palms facing down.
  2. Let your wrists hang just past your knees.
  3. Curl your wrists upward to raise the dumbbells.
  4. Pause briefly, then lower them slowly back down.
  5. Repeat for the desired number of repetitions.

Related Muscle Groups