Dumbbell Seated Palms Up Wrist Curl
Also known as: seated dumbbell palms up wrist curl
Dumbbell Seated Palms Up Wrist Curl turns independent dumbbell loading into control through the whole range — built for your first months of training.
How to do Dumbbell Seated Palms Up Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Pause for a moment, then lower your wrists back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Seated Palms Up Wrist Curl Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Seated Palms Up Wrist Curl Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Seated Palms Up Wrist Curl
Swap Dumbbell Seated Palms Up Wrist Curl For
Dumbbell Seated Palms Up Wrist Curl — Frequently Asked Questions
How do you do the Dumbbell Seated Palms Up Wrist Curl?
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Slowly curl your wrists upward, squeezing your forearms at the top of the movement. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated Palms Up Wrist Curl work?
The Dumbbell Seated Palms Up Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated Palms Up Wrist Curl should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Palms Up Wrist Curl good for beginners?
Yes. The Dumbbell Seated Palms Up Wrist Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Seated Palms Up Wrist Curl?
Try the Lever Gripper Hands, Modified Push Up To Lower Arms or the Band Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Palms Up Wrist Curl the same as the seated dumbbell palms up wrist curl?
Yes. The Dumbbell Seated Palms Up Wrist Curl is also commonly called the seated dumbbell palms up wrist curl. Different gyms and training programs label it differently, but "seated dumbbell palms up wrist curl" refer to this same movement.
