Home Exercises Seated Dumbbell Palms Down Wrist Curls

Seated Dumbbell Palms Down Wrist Curls

Exercise Tips

  • Move only your hands and your wrists
  • Lean forward slightly but keep your back flat

Seated Dumbbell Palms Down Wrist Curls

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 Days a Week to
5 Days a Week



Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Dumbbells

Minimum Frequency: 3 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Sit on the edge of a flat bench with your knees bent, shoulder width apart and feet flat on the floor. Hold a dumbbell in each hand with an overhand grip, resting your forearms on your thighs so your hands are hanging over your knees.

  1. 1 Slowly curl your wrists upwards until the dumbbells are just above your knees. Keep your forearms flat on your legs the entire time.
  2. 2 Slowly lower your wrists back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.