How to perform Dumbbell Seated Palms Up Wrist Curl with proper form
Starting Position
- Sit on a Bench: Choose a flat bench or chair.
- Hold Dumbbells: Grasp a dumbbell in each hand with palms facing up.
- Rest Forearms: Place your forearms on your thighs, allowing your wrists to hang off the edge.
Execution
- Wrist Movement: Curl the dumbbells upwards by flexing your wrists. Keep your forearms resting on your thighs throughout the movement.
- Controlled Motion: Lift the dumbbells until your wrists are fully flexed, ensuring a smooth and controlled motion.
- Lowering Phase: Slowly lower the dumbbells back to the starting position, extending your wrists fully without letting the weights drop suddenly.
Tips for Proper Form
- Maintain a Neutral Back: Keep your back straight and avoid hunching over.
- Avoid Momentum: Focus on using your wrist muscles rather than swinging your arms.
- Breathing: Exhale while curling up and inhale while lowering the weights.
- Range of Motion: Ensure full flexion and extension of the wrist for maximum effectiveness.
Common Mistakes
- Using Too Much Weight: Start light to maintain control and form.
- Bending Elbows: Keep elbows stationary to isolate the wrist muscles.
- Rushed Movements: Perform the exercise slowly to enhance muscle engagement.
By following these guidelines, you can effectively perform the Dumbbell Seated Palms Up Wrist Curl with proper form.
Exercises

Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms

Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms

Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms

Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms