Seated Dumbbell Palms-Up Wrist Curl

How to perform

1. 01Start out by placing two dumbbells on the floor in front of a flat bench.
2. 02Sit 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.
3. 03Use 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 up. Your wrists should be hanging over the edge of your thighs.
4. 04Start out by curling your wrist upwards and exhaling.
5. 05Slowly 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.
6. 06Repeat for the recommended amount of repetitions.
7. 07When finished, simply lower the dumbbells to the floor.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.