Dumbbell Seated Palms Up Wrist Curl exercise animation (Männlich)

Dumbbell Seated Palms Up Wrist Curl

Zielmuskel
Wrist Flexors
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell seated palms up wrist curl is an isolation exercise that targets the wrist flexors on the underside of the forearm. Seated with your forearm resting on your thigh and palm facing up, you curl the dumbbell by flexing your wrist. It's a simple, effective way to build forearm and grip strength.

Dumbbell Seated Palms Up Wrist Curl: So führst du sie aus

  1. 1Sit on a bench holding a dumbbell in one hand with a supinated grip (palm facing up).
  2. 2Rest your forearm flat along the top of your thigh so your wrist and hand hang just past your knee.
  3. 3Let the dumbbell roll toward your fingertips and lower your wrist as far as is comfortable to get a full stretch in the forearm.
  4. 4Curl the dumbbell upward by flexing your wrist, keeping your forearm pinned to your thigh.
  5. 5Squeeze the forearm at the top, holding the contracted position for a moment.
  6. 6Lower the dumbbell under control back to the fully stretched starting position.
  7. 7Complete your reps, then switch to the other arm and repeat.

Technik-Tipps

  • Move only at the wrist — keep your forearm and elbow still throughout the set.
  • Use a slow, controlled tempo and a full range of motion to maximize the stretch and contraction.
  • Keep your grip relaxed enough to let the dumbbell roll down to your fingers at the bottom for a deeper forearm stretch.
  • Start light; the wrist flexors fatigue quickly, so prioritize clean reps over heavy weight.

Häufige Fehler

  • Using too heavy a dumbbell, which forces you to swing the weight up and takes tension off the wrist flexors.
  • Cutting the range of motion short by not lowering the wrist fully, which reduces the forearm stretch and limits results.
  • Lifting your forearm off your thigh to help the weight up, turning the movement into a curl rather than isolating the wrist.
  • Letting the wrist snap down at the bottom instead of controlling the descent, which strains the wrist joint.

Häufig gestellte Fragen

What muscles does the dumbbell seated palms up wrist curl work?

It isolates the wrist flexors on the inside of your forearm — the muscles that bend your wrist toward your palm. Training them builds forearm size and a stronger grip.

How heavy should I go on wrist curls?

Start light. The wrist flexors are small and tire quickly, so a weight you can control through a full range of motion for 12–20 reps works better than going heavy and swinging.

Is the seated palms up wrist curl good for beginners?

Yes. Resting your forearm on your thigh makes the movement stable and easy to learn, so beginners can safely build forearm and grip strength with light dumbbells.

Where should I feel this exercise?

You should feel it in the underside of your forearm, the wrist flexors. A full stretch at the bottom and a firm squeeze at the top is normal; sharp pain in the wrist joint is not.

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