Seated Dumbbell Palms-Down Wrist Curl

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Type: Strength
Mechanics: Isolation
Equipment: Dumbbell
Main Muscle Worked: Forearm
Level: Beginner

Seated dumbbell palms-down wrist curl instructions:

  1. Sit down on a flat bench with your legs at about shoulder-width apart holding a dumbbell in each hand. 
  2. Rest your forearms on your thighs with palms facing down and the weights extended over your knees. 
  3. Slowly curl your wrist upwards as far as possible.
  4. Hold this position for a second as you squeeze your forearms, then return back to the starting position.
  5. Repeat for as many reps and sets as desired.