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Dumbbell Seated Palms Up Wrist Curl · FitVault

Home ExercisesDumbbell Seated Palms Up Wrist Curl

Demonstration

BeginnerIsolationDumbbell

Dumbbell Seated Palms Up Wrist Curl

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

1
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
2
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
3
Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
4
Pause for a moment, then lower your wrists back down to the starting position.
5
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsshoulders

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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