Seated Dumbbell Palms-Down Wrist Curl
How to do the Seated Dumbbell Palms-Down Wrist Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
,
Dumbbell
How to do the Seated Dumbbell Palms-Down Wrist Curl
- 1
Start out by placing two dumbbells on the floor in front of a flat bench.
- 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
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.
- 4
Start out by curling your wrist upwards and exhaling.
- 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
Repeat for the recommended amount of repetitions.
- 7
When finished, simply lower the dumbbells to the floor.
Log it, see it on your body.
Every Seated Dumbbell Palms-Down Wrist Curl set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Seated Dumbbell Palms-Down Wrist Curl: common questions
What muscles does the Seated Dumbbell Palms-Down Wrist Curl work?
The Seated Dumbbell Palms-Down Wrist Curl primarily works the Forearms.
Is the Seated Dumbbell Palms-Down Wrist Curl suitable for beginners?
Yes. The Seated Dumbbell Palms-Down Wrist Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Seated Dumbbell Palms-Down Wrist Curl?
To do the Seated Dumbbell Palms-Down Wrist Curl you'll need a dumbbell.
Is the Seated Dumbbell Palms-Down Wrist Curl a compound or isolation exercise?
The Seated Dumbbell Palms-Down Wrist Curl is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Seated Dumbbell Palms-Down Wrist Curl with correct form?
Start out by placing two dumbbells on the floor in front of a flat bench. Follow the full step-by-step above for the complete movement.
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