Dumbbell Seated Palms Up Wrist Curl

Setup

1. 01Sit on a bench with a dumbbell in each hand, palms facing up.
2. 02Rest the forearms along the thighs with the wrists hanging just past the knees.
3. 03Let the dumbbells roll down toward the fingers to start.
4. 04Keep the forearms in full contact with the thighs.

Execution

1. 01Curl the wrists up, rolling the dumbbells from the fingers into the palms.
2. 02Flex the wrists as high as they will go and squeeze.
3. 03Lower slowly, letting the wrists extend and the dumbbells roll toward the fingertips.
4. 04Repeat with strict wrist-only movement.

Checkpoints

• -Only the wrists and fingers move; forearms stay planted.
• -The dumbbells roll down into the fingers for a full stretch.
• -The top position is a maximal wrist flex, not a partial pump.
• -Tempo stays controlled in both directions.

Common mistakes

• -Lifting the forearms off the thighs to move more weight.
• -Skipping the finger-roll portion and shortening the range.
• -Bouncing out of the stretched bottom position.
• -Loading so heavy that the wrists barely move.