Home Exercises Seated Dumbbell Palms Up Wrist Curls

Seated Dumbbell Palms Up Wrist Curls

Exercise Tips

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

Seated Dumbbell Palms Up 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 underhand grip, resting your forearms on your thighs so your hands are hanging over your knees. Allow the dumbbells to roll down so they are resting on your fingertips.

  1. 1 Slowly curl your wrists upwards until your hands are closed around the dumbbells slightly 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. 3 Repeat this exercise until you have completed all repetitions for the set.