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Seated Dumbbell Palms-Up Wrist Curl

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Forearms. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Forearms

How to perform Seated Dumbbell Palms-Up Wrist Curl

  1. Step 1. Start out by placing two dumbbells on the floor in front of a flat bench.
  2. Step 2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  3. Step 3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
  4. Step 4. Start out by curling your wrist upwards and exhaling.
  5. Step 5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  6. Step 6. Repeat for the recommended amount of repetitions.
  7. Step 7. When finished, simply lower the dumbbells to the floor.

Frequently asked questions

Which specific muscles does the seated palms-up wrist curl target?

This exercise primarily isolates the wrist flexors located on the underside of the forearm. It is an isolation movement designed to increase forearm hypertrophy and grip strength.

What is the proper range of motion for this exercise?

Allow the dumbbell to roll down to your fingertips at the bottom of the rep to stretch the flexors. Curl the weight upward by flexing the wrist as far as comfortably possible without lifting your forearms off your thighs.

What are the most common mistakes to avoid during the movement?

Avoid using excessive weight that causes your elbows to lift or your shoulders to shrug. Ensure the movement is controlled and driven entirely by the wrists rather than using momentum from the arms.

How should beginners approach this exercise for the first time?

Start with light dumbbells to master the mind-muscle connection and ensure the wrists are warmed up. If dumbbells feel unstable, beginners can use a barbell or a PVC pipe to keep both hands moving in a synchronized path.

What is the recommended set and rep range for forearm growth?

Perform 3 to 4 sets of 12 to 20 repetitions, as the forearms often respond well to higher volume and metabolic stress. This can be done 2 to 3 times per week at the end of an upper body session.

Sample sets & reps for Seated Dumbbell Palms-Up Wrist Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Forearms exercises

  • Bottoms-Up Clean From The Hang Position — kettlebell
  • Cable Wrist Curl — cable
  • Farmer's Walk — other
  • Finger Curls — barbell
  • Kneeling Forearm Stretch — stretch

See all Forearms exercises →

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