Palms-Down Wrist Curl

ForearmsDumbbell

Targeted exercise for the forearm extensors and wrist joints. Performing it seated with dumbbells helps isolate the top of your forearms.

How to do it

1Sit down, rest your forearms on your thighs, and grab dumbbells palms facing down.

2Let your wrists lower toward the floor while keeping your elbows and forearms completely still.

3Curl your wrists upward by contracting the tops of your forearms.

4Pause briefly at the top of the movement.

5Smoothly lower your wrists back down, controlling the weight on the way down.

Common mistakes

Using too much weight, causing you to swing your shoulders and jerk the weight.

Lifting your forearms off your thighs during the movement, reducing extensor isolation.

Cutting the range of motion short due to fatigue or rushing.

Breathing

Exhale as you curl your wrists up; inhale under control as you lower them down.

Make it harder or easier

To simplify, reduce the weight or work one hand at a time. To increase difficulty, use a slower tempo on the lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.