LiftSetsLiftSets / Exercises / Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl
Works the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
forearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Beginner |
What to think about
- Forearms stay flat and still.
- Let the hands drop for a full stretch.
- Curl the hands up as high as they will go.
How to do it
- Start out by placing two dumbbells on the floor in front of a flat bench.
- 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.
- 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 down. Your wrists should be hanging over the edge of your thighs.
- Start out by curling your wrist upwards and exhaling.
- 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.
- Repeat for the recommended amount of repetitions.
- When finished, simply lower the dumbbells to the floor.
Other exercises for the forearms
- Cable Wrist Curl
- Dead Hang
- Palms-Down Dumbbell Wrist Curl Over a Bench
- Palms-Down Wrist Curl Over a Bench
- Palms-Up Barbell Wrist Curl Over a Bench
- Palms-Up Dumbbell Wrist Curl Over a Bench
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
Track it in LiftSets
Log Seated Dumbbell Palms-Down Wrist Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store