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

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

Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders

Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings

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

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