Exercise guide · Beginner · Compound

Dumbbell Seated Palms Up Wrist Curl: How to Do It & Muscles Worked

The dumbbell seated palms up wrist curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It is performed seated, with the forearms resting on the thighs and the wrists curling the dumbbells upward.

Primary muscles
Forearms
Secondary muscles
Shoulders , Biceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated palms up wrist curl
Front view: muscles worked by the dumbbell seated palms up wrist curl. Primary: forearms. Secondary: shoulders and biceps.
Back view: muscles worked by the dumbbell seated palms up wrist curl. Primary: forearms. Secondary: shoulders and biceps.
Primary Secondary

How to do the dumbbell seated palms up wrist curl

  1. Step 1: Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
  2. Step 2: Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Step 3: Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
  4. Step 4: Pause for a moment, then lower your wrists back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated palms up wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated Palms Up Wrist Curl alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.