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

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

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

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

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