Learn

Seated Dumbbell Palms-Down Wrist Curl

Forearms
DumbbellBeginnerPullIsolation
Track Seated Dumbbell Palms-Down Wrist Curl in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.
Get MyoAmigo — free Already have an account? Sign in
Estimated starting range low
22–55 lb × 8–12 Typical for your bodyweight

How to do it

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

Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.

Similar lifts

Cable Wrist Curl 44–99 lb × 8–12 Dumbbell Lying Pronation 22–49.5 lb × 8–12 Dumbbell Lying Supination 22–49.5 lb × 8–12 Finger Curls 55–115.5 lb × 8–12 Palms-Down Dumbbell Wrist Curl Over A Bench 22–38.5 lb × 8–12 Palms-Down Wrist Curl Over A Bench 77–110 lb × 8–12
© 2026 Verbari LLC. All rights reserved.