Dumbbell Wrist Curl


The palms-up seated dumbbell wrist curl is a free weights exercise that primarily targets the forearms and to a lesser degree also targets the .


  1. Sit on the bench and make sure your arm is laying flat on your leg and palm facing up.
  2. Your hand should be hanging over the edge of your knee. 
  3. Grip the dumbbell and lift up using only your wrist.
  4. hold for a few seconds and lower it back down. 
  5. Repeat how many times required. Then switch hands and repeat again.


  1. Remember to never exercise to the point of pain or exhaustion. Warm up completely before performing any exercise and don't forget to cool down


  1. Do not move your arms or shift your shoulders. 


Target Muscles

Anterior Forearms

Additional Muscles

Posterior Forearms