Palms-Up Wrist Curl

ForearmsDumbbell

Seated isolation exercise aimed at strengthening the forearm flexors. It builds grip strength and prepares your wrists for heavier compound lifts.

How to do it

1Sit on a bench and rest your forearms on your thighs with your wrists hanging over your knees, palms facing up.

2Lower the dumbbells by gently extending your wrists.

3Smoothly curl your wrists upward using pure forearm strength.

4Hold the top position for a second while keeping your forearms glued to your thighs.

5Lower the dumbbells back down under control to the starting position.

Common mistakes

Lifting your forearms off your thighs, engaging your biceps and shoulders.

Jerking your wrists abruptly, which can cause wrist strains.

Using excessive weight, preventing a full range of motion.

Breathing

Exhale as you curl the weight up; inhale as you smoothly lower it back down.

Make it harder or easier

To make it easier, reduce the dumbbell weight. To make it harder, pause at the top for two seconds.

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.