Dumbbell Seated Palms-up Wrist Curl
Dumbbell Seated Palms-up Wrist Curl Video Guide
The Dumbbell Seated Palms-up Wrist Curl is a forearm exercise that isolates the wrist flexors using handheld dumbbells in a controlled seated position. With the palms facing up in the starting position and the forearms resting on a flat bench or thighs, it strengthens the forearm muscles, improves grip strength, reduces wrist injuries, and supports balanced wrist curls and reverse wrist curls in a complete forearm training routine. This single-joint wrist curl variation builds forearm strength, supports upper body strength for lifting and rock climbing, and helps correct imbalances between flexors and extensors through strict form and lighter weights.
How to Perform the Dumbbell Seated Palms-up Wrist Curl
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Sit on a bench or flat surface with dumbbells in hand, palms facing up in an underhand grip.
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Rest your forearms on your thighs, letting your wrists hang slightly off the edge.
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Curl both dumbbells upward using only your wrists, keeping elbows and upper arms still.
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Hold briefly, then slowly lower through the full range of motion.
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Repeat controlled reps to develop stronger forearms and improve grip.
GymNation Tip: Use lighter weights to maintain proper form and avoid injury. Full control on every curl activates the forearm flexors far better than heavier weight or rushed reps.
Personal Trainer Notes:
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Keep your wrists neutral and avoid common mistakes like lifting the forearms.
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Focus on slow, high-quality reps — forearms respond best to controlled movement.
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Great for forearm training, improving grip for pull-ups, barbell lifting, and everyday carrying tasks.
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Excellent complement to reverse wrist curls, helping balance different muscles in the forearm.
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Ideal for increasing wrist stability and reducing wrist pain caused by overuse.
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Alternative Forearm Exercises
Barbell Finger Curls
The Barbell Finger Curls strengthen grip and the forearm flexors by isolating finger flexion. It’s excellent for lifters and athletes who need better grip endurance.
Cable Wrist Curl
The Cable Wrist Curl builds the wrist flexors (underside forearm muscles) using constant cable tension for smoother, more controlled reps. It’s ideal for improving wrist strength and endurance.
Barbell Wrist Curl
The Barbell Wrist Curl targets the wrist flexors (underside of the forearm), improving grip strength and forearm thickness. It’s a staple for building strong wrists and better lifting control.
Dumbbell One Arm Wrist Curl
The Dumbbell One Arm Wrist Curl isolates one wrist at a time to strengthen the wrist flexors (underside of forearm). It helps improve balance and grip control between both arms.
EZ Barbell Reverse Grip Curl
The EZ Barbell Reverse Grip Curl works the wrist extensors (top of the forearm) and biceps (brachioradialis) simultaneously. It helps build grip strength and balanced arm size.
Wrist Roller
The Wrist Roller builds wrist, forearm, and grip strength by controlling a rolling weight. It’s a classic and effective exercise for total forearm development and endurance.
Dumbbell Reverse Wrist Curl
The Dumbbell Reverse Wrist Curl targets the wrist extensors (top of the forearm) and improves forearm balance and grip endurance. It’s excellent for reducing wrist strain and enhancing control.
Barbell Standing Back Wrist Curl
The Barbell Standing Back Wrist Curl strengthens the wrist extensors (top of the forearm) and improves grip control. It’s an excellent move for balanced wrist and forearm development.
Barbell Reverse Wrist Curl
The Barbell Reverse Wrist Curl targets the wrist extensors (forearm muscles) and helps balance forearm strength to prevent injury and improve grip. It strengthens the top of the forearm for balanced arm development.
Dumbbell Seated Palms-up Wrist Curl FAQs
Primarily the wrist flexors on the underside of the forearm. These forearm muscles support grip strength, wrist extensions, and overall forearm strength.
Sit with forearms resting on your thighs, palms facing up, wrists hanging over the edge. Curl the dumbbells using only your wrists, then slowly lower. This strict motion builds stronger forearms while reducing risk of injury.
Yes — wrist curls and reverse wrist curls are among the best wrist curl exercises for improving grip strength, reducing wrist injuries, and developing balanced forearm muscles at any fitness level.
Absolutely. By isolating the wrist flexors, dumbbell wrist curls increase your ability to grip weights, perform pull-ups, lift heavy bars, and stabilise the wrist during strength training.
Yes. Because this is a single joint resistance exercise, lighter weights and slow reps provide better results, reduce pain, and prevent form errors.
