Seated Dumbbell Palms-Up Wrist Curl

This curl isolates the underside of the forearm using a palms-up grip and strict form.

Instructions

1. Sit on a bench holding dumbbells with your forearms on your thighs, palms facing up.
2. Let your wrists hang past your knees and curl them upward.
3. Squeeze at the top, then lower slowly with control.
4. Keep your forearms still — only your wrists should move.
5. Repeat for the desired number of repetitions.