Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls
How to Do Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls
- Sitting on a bench or sturdy chair, hold two dumbbells using an overhand grip
- Place your feet flat on the floor, at a distance that is about shoulder-width apart.
- Leaning forward, rest the underside of your forearms on your upper thighs with your palms facing down. The front of your wrists should lie on top of your knees. This is the starting position.
- Lower the dumbbells past your knees by bending only your wrists. Keep your forearms flat on your thighs.
- Now curl the dumbbells upwards continuing past the starting position using only your wrists.
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Related Forearms And Wrists Exercises
Standing Palm-Up Wrist Stretch
Seated Dumbbell Wrist Rotations / Circles
Monkey Bars / Climbing Frame
Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls Exercise Details
Muscles worked
Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls targets forearms and wrists. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Standing palm-up wrist stretch, seated dumbbell wrist rotations / circles and monkey bars / climbing frame. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
