Arms
The main muscle group listed for this exercise.
Exercise guide
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated Dumbbell Palms-Down Wrist Curl
- Start out by placing two dumbbells on the floor in front of a flat bench.
- 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.
- 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.
- Start out by curling your wrist upwards and exhaling.
- 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.
- Repeat for the recommended amount of repetitions.
- When finished, simply lower the dumbbells to the floor.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Dumbbell Palms-Down Wrist Curl.
What muscles does Seated Dumbbell Palms-Down Wrist Curl work?
Seated Dumbbell Palms-Down Wrist Curl primarily trains the arms.
Is Seated Dumbbell Palms-Down Wrist Curl beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Seated Dumbbell Palms-Down Wrist Curl?
This variation uses dumbbells.
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