Pinpoint
Exercises/Strength
Seated Dumbbell Palms-Up Wrist Curl - starting position
Start
Seated Dumbbell Palms-Up Wrist Curl - ending position
End

Strength

Seated Dumbbell Palms-Up Wrist Curl

beginnerdumbbell·isolation·pull

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

Start out by placing two dumbbells on the floor in front of a flat bench.

2

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.

3

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 up. Your wrists should be hanging over the edge of your thighs.

4

Start out by curling your wrist upwards and exhaling.

5

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.

6

Repeat for the recommended amount of repetitions.

7

When finished, simply lower the dumbbells to the floor.

Alternatives to Seated Dumbbell Palms-Up Wrist Curl

Same muscles, different equipment or difficulty

→

Compare

Seated Dumbbell Palms-Up Wrist Curl vs Bottoms-Up Clean From The Hang Position→Seated Dumbbell Palms-Up Wrist Curl vs Cable Wrist Curl→Seated Dumbbell Palms-Up Wrist Curl vs Farmer's Walk→

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