Seated Dumbbell Palms-Down Wrist Curl

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.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bottoms-Up Clean From The Hang Position Kettlebell Finger Curls Barbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell Seated Palm-Up Barbell Wrist Curl Barbell Seated Palms-Down Barbell Wrist Curl Barbell

Harder than the Seated Dumbbell Palms-Down Wrist Curl

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Superset the Seated Dumbbell Palms-Down Wrist Curl with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

What muscles does the Seated Dumbbell Palms-Down Wrist Curl work?

The Seated Dumbbell Palms-Down Wrist Curl primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Seated Dumbbell Palms-Down Wrist Curl?

Dumbbells. Without dumbbells, Bottoms-Up Clean From The Hang Position, Finger Curls, and Palms-Down Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Seated Dumbbell Palms-Down Wrist Curl suitable for beginners?

Yes, the Seated Dumbbell Palms-Down Wrist Curl is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Seated Dumbbell Palms-Down Wrist Curl go in a workout?

Late — the Seated Dumbbell Palms-Down Wrist Curl is isolation work, so it follows your compounds. Supersetting it with Alternate Hammer Curl and Alternate Incline Dumbbell Curl cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell