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
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
High Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
High Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Incline Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Incline Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Inverted Row, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Kneeling Pulldown, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Pendlay Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Pull Up, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pull Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Seated Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Wide Grip Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row Close Grip, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row Rear Delt With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Standing Row V-Bar, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms
Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
T Bar Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Upright Row, Barbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Wide Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders